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

 

 

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