general warm up (10 minutes)
resistance band pull a parts x 100 reps
weight plate orbits x 20 reps
strict weight plate front raises x 10 reps
Adex club long cycles x 25 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
tri-set tricep extensions x 3 reps
dumbbell rows x 10/10 reps
