general warm up (10 minutes)
weight plate orbits x 30 reps
jumping jacks x 50 reps
Grinder Kord reverse flys x 15 reps
Sanddune plyo push ups x 15 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 8-8-8-8 reps
conditioning/accessory work (3 rounds)
double dumbbell rows x 15 reps
chain push ups x 10 reps
The Cave 