general warmup (15 minutes)
kettlebell figure 8’s to hold x 25 reps
situps x 25 reps
kettlebell goblet squats x 15 reps
Bulgarian bag 360’s x 15/15 reps
2 hand angle press x 15 reps
specific warmup (5 minutes)
incline bench press/barbell rows set up and light practice
strength (5 supersets)
one superset = incline bench press x 4 reps + barbell rows x 4 reps
conditioning/accessory work (3 rounds)
Grinder Kord chain pushups x 5 reps
strict pullups x 5 reps
The Cave 