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

 

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