general warm up (10 minutes)
sanddune squats x 15 reps
alternating kettlebell swings x 30 reps
Adex club inside mills x 15/15 reps
Adex club 1 hand snatch x 10/10 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
weighted dips x 5 reps
dumbbell pull overs x 10 reps
The Cave 