general warm up (10 minutes)
Adex club alternating 1 hand front swings x 40 reps
Adex club 1 hand side clean & lateral pull over x 10/10 reps
resistance band vertical pull a parts x 50 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 7/6/5/4/3/2/1 reps
conditioning/accessory work (2 rounds)
dumbbell push press x 10/10 reps
elevated push ups x 20 reps
dumbbell pull overs x 10 reps
The Cave 