general warm up (10 minutes)
resistance band pull aparts x 75 reps
rotation push ups x 20 reps
Adex club long cycle swipes x 30 reps
rear walking lunges x 100 feet
specific warm up (10 minutes)
board press set up and light reps
strength (4 rounds)
board press x 3 reps at each board stack height
conditioning/accessory work (3 rounds)
close grip floor press x 10 reps
dumbbell rows x 5/5 reps
dips x 10 reps
The Cave 