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

 

 

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