general warm up (10 minutes)
resistance band pull a parts x 100 reps
clock push ups x twice around the clock
recline rope climb x 3
Adex club long cycles x 25 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
dumbbell rows x 10/10 reps
Sanddune push ups x 10 reps
The Cave 