general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell suitcase swings x 35 reps
sandbag shouldering x 10/10 reps
sandbag BTN strict press x 10 reps
specific warm up (5 minutes)
Z press set up and light reps
strength (20 minutes)
Z press x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
seated Adex club pull overs x 10 reps
seated Adex club isometric crucifix hold x max. time
The Cave 