general warm up (10 minutes)

resistance archer pulls x 30/30 reps

Adex club halos x 10/10 reps

Adex club long cycle squats x 20 reps

kettlebell goblet squats x 20 reps

specific warm up (5 minutes)

strict chain press set up and light reps

strength (20 minutes)

strict chain press x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

JM press x 10 reps

E-Z bar curls x 10 reps

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