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

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