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
The Cave 