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

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