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
The Cave 