general warm up (10 minutes)
resistance band baseball swings x 25/25 reps
clock push ups x twice around the clock
kettlebell high pulls x 10/10 reps
hollow rocks x 15 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4 reps x 7 sets
conditioning/accessory work (2 rounds)
Sanddune plyo push ups x 10 reps
weight stack push downs x 7 reps
resistance band pull a parts x 50 reps
The Cave 