general warm up (10 minutes)
Adex club side cleans x 50 reps
Adex club barbarian pull overs x 30 reps
sandbag BTN push press x 10 reps
bodyweight squats x 25 reps
push ups x 25 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
French press x 10 reps
dumbbell curls x 10 reps
The Cave 