general warm up (10 minutes)
Adex club halos x 15/15 reps
push ups x 30 reps
jumping jacks x 50 reps
medicine ball chest passes x 10 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)
close grip bench x 12 reps
diamond push ups x 12 reps
Zottman curls x 12 reps
The Cave 