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

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