general warm up (10 minutes)
Sanddune hand walks x 50 reps (on fists)
clock push ups x twice around the clock
sit ups x 20 reps
mountain climbers x 100 reps
dumbbell high pulls x 10/10 reps
specific warm up (5 minutes)
bench press set up & light practice
strength (20 minutes)
bench press x 5/5/5/5/5 reps
conditioning/accessory work (2 round)
tri-set tricep complex x 3 reps
dumbbell rows x 5/5 reps
resistance band pull a parts x 50 reps
The Cave 