general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a part x 50 reps

elevated push ups x 15 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

chain press set up and light practice

strength (20 minutes)

chain press x 5/5 reps x 5 sets

conditioning/accessory work (2 rounds)

chain curls x 10 reps

weight stack push downs x 10 reps

wrist roller x 10 reps

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