general warm up (10 minutes)
clock push ups x once around the clock
recline bar rows x 15 x reps
dips x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Meadows row x 5/5 reps
Zottman curls x 10 reps
diamond push ups x 10 reps
