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

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