general warm up (10 minutes)
resistance band pull a parts x 100 reps
Adex club long cycles x 20 reps
Adex arc 360’s x 40 reps
push ups x 20 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
overhead chain press x 10 reps
EZ bar curls x 10 reps
weight stack push downs x 10 reps
