general warm up (10 minutes)
resistance band pause face pulls x 20 reps
resistance archer pulls x 25/25 reps
Adex club star complex x 1
chimp walks x 100 feet
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
Pendlay rows x 8 reps
pause bat wing rows x 10 reps
hanging knee raises x 12 reps
grippers x max. reps
The Cave 