general warm up (10 minutes)
Adex club side cleans x 30 reps
Adex club outside mills x 15/15 reps
bear crawls x 100 feet
recline bar rows x 15 reps
push ups x 20 reps
specific warm up (5 minutes)
floor press set up and light reps
strength (20 minutes)
floor press x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
JM press x 10 reps
diamond push ups x 10 reps
The Cave 