general warm up (20 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
seated Adex Arc 10-to-2’s x 40 reps
double club snatches x 10 reps
specific warm up (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x
4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
pause seated resistance band rows x 10 reps
Grinder Kord chain push ups x 10 reps
The Cave 