general warm up (10 minutes)
resistance band pull a parts x 100 reps
Adex club side cleans x 50 reps
Adex club pull overs with walking lunges x 100 feet
push ups x 25 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)
Tate presses x 10 reps
diamond push ups x 10 reps
Zottman curls x 10 reps
The Cave 