general warm up (10 minutes)
Double Adex club front swings x 30 reps
bear crawls x 100 feet
kettlebell figure 8’s x 50 reps
strict weight plate front raises x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
Grinder Kord reverse flys x 10 reps
Diamond push ups x max. reps
The Cave 