general warm up (10 minutes)
rotation push ups x 20 reps
windshield wipers x 20 reps
clock push ups x twice around the clock
resistance band archer pulls x 30/30 reps
specific warm up (5 minutes)
CrossCore chest press set up and practice
strength (20 minutes)
CrossCore chest press x 10/10/10 reps
conditioning/accessory work (2 rounds)
Neuro-Grip push ups x 10 reps
CrossCore recline rows x 10 reps
Adex club long cycle swipes x 30 reps
The Cave 