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


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