general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell swings x 50 reps
Adex club pull overs x 25 reps
elevated push ups x 15 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Ahrens press x 10 reps
strict dumbbell rows x 5/5 reps
The Cave 