general warm up (10 minutes)
Battling Ropes x 100 waves
Grinder Kord reverse flys x 15 reps
Power Wheel roll outs x 10 reps
push ups x 25 reps
specific warmup (5 minutes)
isometric dead stop bench press set up and practice
strength (20 minutes)
isometric dead stop bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
close grip floor press x 10 reps
wide grip recline bar rows 10 reps
The Cave 