general warm up (10 minutes)
resistance band slow pull-a-parts x 50 reps
Grinder Kord flys x 15 reps
tin mans x 100 feet
Adex club barbarian pull overs x 30 reps
Adex mace grave diggers x 15/15 reps
push ups x 25 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
weight stack push downs x 5 reps
dumbbell rows x 5/5 reps
The Cave 