general warm up (10 minutes)
Americanas x 50 reps
resistance band vertical pull a parts x 50 reps
chimp walks x 100 feet
barbarian pull overs x 30 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 10-8-6-4 reps
conditioning/accessory work (3 rounds)
Sanddune push ups x 10 reps
grappler bar push presses x 5/5 reps
The Cave 