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

 

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