general warm up (10 minutes)
clock push ups x twice around the clock
windshield wiper squats x 15 reps
Grinder Kord reverse flys x 15 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
JM press x 10 reps
seated resistance band pause rows x 10 reps
EZ bar curls x 15 reps
The Cave 