general warm up (10 minutes)
weight plate orbits x 20 reps
weight plate strict front raises x 10 reps
Adex mace grave diggers x 15/15 reps
Adex club shield casts x 30 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 8/8/8/8 reps
conditioning/accessory work (3 rounds)
dumbbell bench press x 15 reps
push ups x 15 reps
