General warm up (10 minutes)
double Adex club front swings x 35 reps
barbarian alternating rear lunges x 20 reps
dumbbell push press x 10/10 reps
band-resisted push ups x 15 reps
specific warm up (5 minutes)
one arm kettlebell** bench press set up and practice
**(Note–substitute dumbbells as needed)
strength (20 minutes)
one arm kettlebell** bench press x 10/10-8/8-6/6-4/4 reps
conditioning/accessory work (2 rounds)
bat wing pause bench rows x 10
resistance band pull a parts x 50 reps
Grinder Kord flys x 15 reps
Credits–Huge thanks to Dan John, Pavel Tsatsouline, Josh Bryant for their great training strategies!
The Cave 