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

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