general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
plyo push ups x 15 reps
traveling broad jumps x 100 feet
strict dumbbell press x 10/10 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
Adex club long cycle swipes x 25 reps
Neuro Grip plank x max. hold time x 1
The Cave 