general warmup (15 minutes)
clock pushups x once around the clock
45 to 90 degree leg lifts x 20 reps
medicine ball throws x 10 reps
chimp walks x 100 feet
specific warmup (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 4/4 reps x 6 sets
conditioning/accessory work (1 round)
dumbbell push press x 10/10 reps
recline rope rows x 10/10 reps
wrist roller x 10 reps
The Cave 