general warmup (10 minutes)
Power Wheel roll outs x 10 reps
resistance band baseball swings x 20/20reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
dumbbell bench press set up and practice
strength (4 rounds)
dumbbell bench press x 5-5-5-5-5 reps
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
hollow rocks x 15 reps
The Cave 