general warm up (10 minutes)
sandbag shouldering x 10/10 reps
sandbag Zercher squats x 15 reps
2 hand Adex club swings x 40 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 3-3-3-3-3-3-3 reps
conditioning/accessory work (3 rounds)
Pendlay rows x 10 reps
dumbbell French press x 10 reps
EZ bar curls x 10 reps
The Cave 