general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
dumbbell hang power cleans x 10/10 reps
plyo push ups x 15
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
strict chain dips x 7 reps
The Cave 