general warm up (10 minutes)
weight plate orbits x 20 reps
Adex club lateral pull overs x 10/10 reps
Adex mace “10-to-2” x 20 competition reps
rear walking lunges x 100 feet
elevated pike push ups x 10 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (1 round)
seated EZ bar curls x 10/8/6 reps
weight stack push downs x 10/8/6 reps
wrist roller x 5/4/3
The Cave 