general warm up (10 minutes)
Sanddune push ups x 20 reps
overhead weight plate carry x 100 feet
tin mans x 100 feet
leg lifts x 20 reps
specific warm up (5 minutes)
close grip floor press set up and light practice
strength (20 minutes)
close grip floor press x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
grappler close grip rows x 12 reps
diamond push ups x 12 reps
supine Adex arc helicopters x 24 reps
