general warm up (10 minutes)
weight plate orbits x 20 reps
resistance band pull a parts x 100 reps
Adex club pull overs x 20 reps
Zercher sandbag squats x 20 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 2/2/2/2/2/2 reps
conditioning/accessory work (3 rounds)
1 round = Sanddune sprint x 10 seconds + Sanddune push ups x 10 reps x 3
The Cave 