General warm up (10 minutes)
Adex club star complex x 1
resistance band archer pulls x 20/20 reps
Zercher sandbag squats x 15 reps
Power Wheel roll outs x 10 reps
Specific warm up (5 minutes)
bench press set up and light practice
Strength (20 minutes)
bench press x 5/5/5/5/5 reps
Conditioning/accessory work (2 rounds)
Pendlay rows x 10 reps
Neuro Grip push ups x 10 reps
The Cave 