general warmup (15 minutes)
kettlebell swings x 30 reps
kettlebell swing, catch & squat x 15 reps
kettlebell Turkish get ups x 3/3 reps
recline rope rows x 12/12 reps
Sanddune jumps x 10 reps
alternating sandbag shouldering x 20 rep
specific warmup (5 minutes)
barbell rows set up and light practice
find a weight you can do 10 good reps with
strength (20 minutes)
one cluster set = {barbell rows x 5 reps + rest x 15 seconds} x 5
conditioning/accessory work (2 rounds)
diamond pushups x 20 reps
Grinder Kord recline rows x 30 reps
The Cave 