general warm up (10 minutes)
rotation push ups x 20 reps
Adex club 2 hand mills x 15/15 reps
Zercher sandbag cleans x 10 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
weighted dips set up and light reps
strength (20 minutes)
weighted dips x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
weighted push ups x 10 reps
barbell floor press x 10 reps
The Cave 