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

 

 

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