general warmup (5 minutes)
rotation pushups x 25 reps
situps x 25 reps
jumping jacks x 50 reps
mountain climbers x 75 reps
specific warmup (5 minutes)
1 hand farmers walk set up and light practice
strength (20 minutes)
1 hand farmers walk x 200 feet x 3 sets
conditioning/accessory work (2 rounds)
barbarian pullovers x 25 reps
resistance band pull a parts x 50 reps
The Cave 