general warm up (10 minutes)

clock push ups x twice around the clock

windshield wipers x 20 reps

chimp walks x 100 feet

pause super mans x 15 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 7-7-7-7

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 12 reps

Neuro grip push ups x 12 reps

seated L sit pull ups x 4 reps

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