general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
push ups x 30 reps
medicine ball chest passes x 10 reps
Adex club long cycles x 25 reps
specific warmup (5 minutes)
close grip floor press set up and practice
strength (20 minutes)
close grip floor press x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
dumbbell bench press x 10 reps
tricep push downs x 10 reps
The Cave 