general warmup (15 minutes)
plank walkups x 20 reps
alternating leg lifts x 30 reps
chimp walks x 100 feet
Sanddune jumps x 12 reps
recline rope rows x 10/10 reps
specific warmup (5 minutes)
close grip rows/diamond pushups set up and light practice
strength (4 supersets)
one superset = close grip rows x 8 reps + diamond pushups x 8 reps
conditioning/accessory work (2 rounds)
EZ bar curls x 12 reps
dumbbell side raises x 12 reps
resistance band tricep push downs x 20 reps
The Cave 