general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
Adex club 2 hand side swings x 40 reps
Adex club barbarian pull overs x 20 reps
elevated push ups x 20 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press rest pause sets x 3
Note: Use P.A.P right before last set
conditioning/accessory work (3 rounds)
dumbbell rows x 8/8 reps
Sanddune push ups x 8 reps
The Cave 