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
