General warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Power Wheel rollouts x 10 reps

tin mans x 100 feet

dumbbell rows x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

 dumbbell bench press x 10-10-10 reps

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

 

 

 

 

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