general warm up (10 minutes)
mountain climbers x 100 reps
windshield wipers x 20 reps
elevated push ups x 15 reps
Adex club barbarian pull overs x 25 reps
specific warmup (5 minutes)
band-resisted dead stop bench press set up and light practice
strength (20 minutes)
band-resisted dead stop bench press x 3/3/3/3/3/3/3 reps
Note: Use P.A.P right before the last set
conditioning/accessory work (3 rounds)
weighted push ups x 10 reps
dips x 5 reps
The Cave 