general warm up (10 minutes)
resistance band baseball swings x 20/20 reps
resistance band archer pulls x 20/20 reps
push ups x 30 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
close grip floor press x 10 reps
EZ bar curls x 10 reps
