general warm up (10 minutes)
weight plate orbits x 20 reps
Adex club barbarian pull overs x 30 reps
Russian plank walk ups x 20 reps
overhead tire carry x 100 feet
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4/4/4/4/4/4 reps
conditioning/accessory work ( 3 rounds)
tri-set tricep complex x 3
Sanddune push ups x 15 reps
The Cave 