general warm up (10 minutes)
Adex club long cycle swipes x 25 reps
Adex club side cleans x 50 reps
drop, rock, & push x 10 reps (learned from Sincere Hogan)
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
push press set up and light reps
strength (20 minutes)
push press x 8/8/8 reps
conditioning/accessory work (1 round)
lateral wall walks x 25 feet x 2
side plank x maximum hold time each side
front plank x maximum hold time
The Cave 