general warmup (15 minutes)
dumbbell star complex x 1
dumbbell hang power snatches x 8/8 reps
rear bear crawls x 50 feet
bear crawls x 50 feet
specific warmup (5 minutes)
Meadows rows set up and light practice
strength (3 rest pause sets each side)
one rest pause set = Meadows rows x 10 reps + rest x 10 seconds, then Meadows rows x max reps + rest x 10 seconds, then Meadows x max reps
conditioning/accessory work (2 rounds)
resistance band pushups x 10 reps
dumbbell pull overs x 10 reps
The Cave 