general warmup (15 minutes)
sandbag Zercher squats x 15 reps
recline rope rows x 10/10 reps
dumbbell pull overs x 12 reps
inch worms x 50 feet
elevated pushups x 10 reps
specific warmup (5 minutes)
double chain strict presses set up and light practice
strength (20 minutes)
double chain strict presses x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
double chain curls x 10 reps
seated chest presses x 10 reps
The Cave 