general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 25/25 reps
broad jumps x 100 feet
rotation push ups x 20 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 5 reps x 5 sets
conditioning/accessory work (1round)
Russian dumbbell complex**
**note-learned from Louie Simmons
one round = 12 reps each of
alternating press
alternating front raises
Lateral raises
Bent lateral raises
Alternating cross body curls
Judo swing and pull
The Cave 