general warm up (10 minutes)
resistance band pull a parts x 75
resistance band archer pulls x 20/20 reps
roatation push ups x 20 reps
windshield wipers x 20 reps
Adex club Gama casts x 20 reps
specific warm up (5 minutes)
Fat Grip floor press set up and light reps
strength (20 minutes)
Fat grip floor press x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
Triset-tricep complex x 3 reps
The Cave 