general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
clock push ups x twice around the clock
specific warm up (5 minutes
bench press set up and light practice
strength (20 minutes)
bench press x 5/5/5/5/5 reps
Note: Use P.A.P right before last set
conditioning/accessory work (3 rounds)
Tri-set tricep complex x 3
Sanddune push ups x 10 reps
The Cave 