general warm up (10 minutes)
Sanddune hand walks (fingertips) x 50 reps
Sanddune power steps x 50 reps
Americanas x 50 reps
Neuro Grip push ups x 5 reps
specific warm up (5 minutes)
strict press set up and light practice
strength (20 minutes)
strict press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
recline rope climbs x 3
Sanddune push ups (on fists) x max. reps
The Cave 