general warmup (15 minutes)
chimp walks x 100 feet
1 legged hops x 100 feet
side shuffles x 200 feet
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
Meadows rows set up and light practice
strength (20 minutes)
Meadows rows x 5/5 reps x 5 sets
conditioning/accessory work (2 rounds)
Grappler bar 1 hand push press x 7/7 reps
Grappler twists x 20 reps
wrist roller x 10 reps
The Cave 