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

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