general warm up (10 minutes)
AirDyne bike x 3 minutes
Kettlebell rack squats x 20 reps
Power Wheel roll outs x 10 reps
specific warmup (5 minutes)
neutral grip bench press set up
strength (20 minutes
neutral grip bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
Close grip floor press x 8 reps
Grinder Kord reverse fly’s x 15 reps
Diamond push ups x 15 reps
The Cave 