general warm up (10 minutes)

double Adex club front swings x 50 reps

weight plate orbits x 20 reps

resistance band archer pulls x30/30 reps

kettlebell figure 8’s x 40 reps

push ups x 30 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 15 reps

Sanddune push ups x 15 reps

 

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