general warm up (10 minutes)
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dumbbell cleans x 10/10 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
close grip floor press set up and light reps
strength (20 minutes)
close grip floor press x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
strict dumbbell rows x 8/8
Ahrens press x 10
The Cave 