general warm up (10 minutes)
bear crawls x 100 feet
alternating leg lifts x 40 reps
resistance band push ups x 15 reps
kettlebell pull overs with isometric leg lift x 15 reps
medicine ball chest passes x 10 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 4/4/4/4/4/4 reps
conditioning/accessory work (1 round)
Tate presses x 15 reps x 3 sets
push ups x max. number of reps
The Cave 