general warm up (10 minutes)
weight plate orbits x 25 reps
recline rope climbs x 5
Sanddune power steps x 100 reps
rotation push ups x 20 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
elevated push ups x 15 reps
resistance band tricep push downs x 25 reps
The Cave 