general warm up (10 minutes)
Batttling Ropes x 100 waves
resistance band archer pulls x 25/25 reps
Adex club halos x 15/15 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
reverse band bench press set up and light practice
strength (20 minutes)
reverse band bench press x 3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
band-resisted push ups x 10 reps
piranha press x 10 reps
after 3 rounds are completed do a
Neuro Grip plank for max. time
The Cave 