general warm up (10 minutes)
Sanddune fingertip hand walks x 50 reps
Adex club diagonal pull overs x 10/10 reps
Adex arc 360’s x 40 reps
tin mans x 100 feet
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
strict barbell press set up and light reps
strength (20 minutes)
strict barbell press x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
neutral grip recline rows x 10 reps
diamond push ups x 10 reps
The Cave 