general warm up (10 minutes)
Battling Ropes x 100 waves
bend & reach x 20 reps
jumping jacks x 40 reps
Sanddune push ups (on fists) x 20 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
dumbbell rows x 5/5 reps
close grip floor press x 10 reps
The Cave 