general warm up (10 minutes)
Grinder Kord recline rows x 15 reps
Sanddune push ups x 15 reps
resistance vertical pull a parts x 50 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 3 reps x 7 sets
conditioning/accessory work (3 rounds)
double chain press x 5 reps
strict pull ups x 5 reps
dips x 5 reps
The Cave 