general warm up (10 minutes)
Adex club halos x 15/15 reps
resistance band archer pulls x 25/25 reps
Adex club side clean & lateral pull over x 10/10 reps
kettlebell goblet squats x 20 reps
heavy double palm strikes x 10 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
close grip bench press x 15 reps
tri set tricep complex x 3 reps
Note: after the two rounds, finish with one front plank x maximum hold time
The Cave 