general warmup (15 minutes)
resistance band 1 hand pause face pulls x 12/12 reps
resistance band seated pause rows x 10 reps
jumping jacks x 50 reps
wrist roller x 5
barbarian squats x 15 reps
specific warmup (5 minutes)
Axle bar bench press set up and light practice
strength (20 minutes)
Axle bar bench press 4 reps x 6 sets
conditioning/accessory work (2 rounds)
Axle rows x 6 reps
weighted pushups x 8 reps
resistance band archer pulls x 15/15 reps
The Cave 