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

 

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