general warm up (10 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band baseball swings x 20/20 reps
Grinder Kord reverse fly x 15 reps
keg squats x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3 reps x 5 sets**
**Note: Use P.A.P before last set
conditioning/accessory work (2 rounds)
close grip floor presses x 10 reps
pause bat wing rows x 10 reps
The Cave 