general warm up (10 minutes)
Sandddune hand walks x 50 reps (note-on fingertips)
kettlebell figure 8’s x 50 reps
rotation push ups x 30 reps
Adex club shield casts x 30 reps
specific warm up (5 minutes)
dead stop bench press set up and light reps
strength (20 minutes)
dead stop bench press x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
Sanddune hand walks x 50 reps (note-on fists)
Adex 2 club barbarian squats x 15 reps
The Cave 