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

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