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

 

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