general warm up (10 minutes)
Americanas x 50 reps
resistance band slow pull a parts x 50 reps
Adex mace barbarian squats x 25 reps
pushups x 25 reps
specific warm up (10 minutes)
reverse band bench press set up and light practice
strength (20 minutes)
reverse band bench press x 3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Grinder Kord chain push ups x 10 reps
seated resistance band row x 10 reps
The Cave 