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

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