general warm up (10 minutes)
resistance band slow pull a parts x 50 reps
Adex club outside mills x 20/20 reps
Barbarian split squats x 10/10 reps
push ups x 25 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 7/7/7/7 reps
conditioning/accessory work (1 round)
chain curls x 10/8/6 reps
weight stack push downs x 10/8/6 reps
The Cave 