general warm up (10 minutes)
resistance band pull a parts x 100 reps
Adex club barbarian pull overs x 25 reps
clock push ups x twice around the clock
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 8-8-8-8 reps
conditioning/accessory work (2 rounds )
snatch grip high pulls x 8 reps
seated resistance band snatch grip rows x 8 reps
Sanddune push ups x 16 reps
