general warm up (10 minutes)
Americanas x 50 reps
Adex club 1 hand halos x 20/20 reps
strict weight plate front raises x 15 reps
tin mans x 100 feet
Adex mace barbarian split squats x 15/15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes )
bench press x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (2 rounds)
dumbbell bench press x 15 reps
EZ bar curls x 15 reps
