general warm up (10 minutes)
Adex club long cycle swipes x 30 reps
Adex mace launches x 20 reps
tuck jumps x 15 reps
plyo push ups x 10 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 (2 rounds)
dumbbell bench press x 15 reps
double dumbbell rows x 15 reps
The Cave 