general warmup (15 minutes)
resistance band pull parts x 50 reps
resistance band vertical pull a parts x 30 reps
dumbbell high pulls x 10/10 reps
alternating kettlebell swings x 20 reps
kettlebell Turkish getups x 3/3 reps
specific warmup (5 minutes)
JM press set up and light practice
strength (20 minutes)
JM press x 4 reps x 6 sets
conditioning/accessorry work (2 rounds)
Grinder Kord chain pushups x 8 reps
piranha presses x 8 reps
The Cave 