general warm up (10 minutes)
Americanas x 50 reps
Sanddune hand walks (on fists) x 50 reps
Adex mace barbarian squats x 20 reps
Diamond push ups x 15 reps
specific warm up (5 minutes)
close grip bench press set up and light reps
strength (20 minutes)
close grip bench press x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
Tate presses x 15 reps
The Cave 