general warm up (10 minutes)
Americanas x 50 reps
resistance archer pulls x 25/25 reps
Russian plank walk ups x 15 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 4-4-4-4-4-4 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
Meadows rows x 5/5 reps
Neuro Grip push ups x 10 reps
The Cave 