general warmup (15 minutes)
clock pushups x twice around the clock
1 hand resistance band pause face pulls x 10/10 reps
recline rope climb x
traveling broad jumps x 100 feet
specific warmup (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell Ahrens press x 4 reps x 7 sets
conditioning/accessory work (3 rounds)
1 hand dumbbell hang power cleans x 10/10 reps
double dumbbell rack squats x 10 reps
The Cave 