general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
barbarian pull overs x 25 reps
windshield wipers x 20 reps
Power Wheel roll outs x 15 reps
specific warm up (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x 5-5-5-5-5 reps
conditioning/accessory work (2 rounds)
seated resistance band pause rows x 15 reps
Sanddune push ups x 15 reps
The Cave 