general warmup (15 minutes)
resistance band pull a parts x 75 reps
overhead weight plate carry x 100 feet
kettlebell swings x 50 reps
traveling broad jumps x 100 feet
isometric pulls x max effort x 3 reps
specific warmup (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 8 sets
Note: use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
1 hand cable rows x 10/10 reps
pushups x 20 reps
wrist roller x 10 reps
The Cave 