general warm up (10 minutes)
sandbag shouldering x 10/10 reps
medicine ball chest passes x 10 reps
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
board press set up and light practice
strength (20 minutes)
board press x 3 reps at each stack height x 1-1-1
conditioning/accessory work (1 round)
EZ bar curls x 10 reps
French press x 10 reps
front plank x maximum time
The Cave 