general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell swings x 50 reps
Adex club halos x 25/25 reps
Adex mace 360’s x 50 reps
specific arm up (5 minutes)
dead stop bench press set up and light reps
strength (20 minutes)
dead stop bench press x 3/3/3/3/3 reps
conditioning/accessory work (4 rounds)
double palm strikes on the heavy bag x 10 reps
elevated push ups x 10 reps
The Cave 