general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
resistance band pause face pulls x 20 reps
rear bear crawls x 100 feet
Adex club 2 hand mills x 30 reps
specific warmup (5 minutes)
bench press set up and practice
strength (20 minutes)
bench press x 8/8/8/8 reps
conditioning/accessory work (3 rounds)
thick bar Pendlay rows x 5 reps
Sanddune push ups x 15 reps
The Cave 