general warm up (10 minutes)
Americanas x 25/25 reps
Adex club halos x 15/15 reps
Adex mace grave diggers x 15/15 reps
dumbbell front squat/push press x 10 reps
specific warm 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 (3 rounds)
JM press x 10 reps
Russian kettlebell flys x 5/5 reps (note–Do these slowly)
The Cave 