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

 

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