general warm up (10 minutes)
resistance band pause face pulls x 20 reps
dumbbell star complex x 1
barbarian split squats x 12/12 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 2 reps x 8 sets
conditioning/accessory work (1 round)
Tri-set Tricep complex x 4
Sanddune push ups x 20 reps
dumbbell rows x 8/8 reps
wrist roller x max. reps
The Cave 