Note: The numbering of training sessions shown here is not the total number. There were many previously that were never numbered.
general warmup (10 minutes)
Battling Ropes x 50 double waves
Battling Ropes roll overs x 25 waves
clock push ups x twice around the clock
Adex club 2 hand halos x 30 reps
specific warm up (5 minutes)
board press set up and practice
strength (20 minutes)
board press x 3 reps at each board stack height x 3 rounds
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
Sanddune push ups x 15 reps
The Cave 