general warm up (10 minutes)

resistance band pull a parts x 50 reps

“palms up” resistance band pull a parts x 30 reps

Adex club star complex x 1

clock push ups x twice around the clock
specific warm up (5 minutes)

dead stop bench press set up and light practice
strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 5

Zottman curls x 10 reps

Sanddune push ups x 15 reps

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