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

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