general warm up (10 minutes)
rotation push ups x 30 reps
dislocates x 10 reps
Adex club lateral pull overs x 10/10 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
strict dumbbell press x 5/5 reps
elevated push ups x 10 reps
resistance band tricep pause push downs x 20 reps
The Cave 