general warm up (10 minutes)
Resistance band archer pulls x 20/20 reps
Grinder Kord flys x 15 reps
Adex club 2 hand front cleans x 20 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
tri set tricep complex x 4 reps
heavy dumbbell rows x 4/4 reps
