general warm up (10 minutes)
Americanas x 50 reps
resistance band pull aparts x 75 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
rear bear crawls x 100 feet
specific warm up (5 minutes)
Dead-stop chain bench press set up and light practice
strength (20 minutes)
dead-stop chain bench press x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds )
dumbbell bench press x 15 reps
double dumbbell rows x 15 reps
push ups x 15 reps
The Cave 