general warmup (15 minutes)
kettlebell swings x 50 reps
1 hand dumbbell cleans x 10/10 reps
resistance band archer pulls x 25/25 reps
Grinder Kord flys x 15 reps
specific warmup (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 4/4 reps x 6 sets
conditioning/accessory work (3 rounds)
dumbbell pullovers x 10 reps
1 hand dead-stop side strikes x 10/10 reps
The Cave 