general warmup (15 minutes)
barbarian walking lunges x 100 feet
inch worms x 50 feet
Grinder Kord reverse flys x 15 reps
dumbbell pull overs x 12 reps
alternating leg lifts x 20 reps
specific warmup (5 minutes)
recline bar rows/bench dips set up and practice
strength (6 supersets)
one superset = recline bar rows x 5 reps + bench dips x 5 reps
conditioning/accessory work (2 rounds)
resistance band pull a parts x 75 reps
diamond pushups x 10 reps
The Cave 