general warm up (10 minutes)
AirDyne bike x 15 calories
Resistance band pull a parts x 75 reps
Adex Mace 360’s x 30 reps
Sandrine push ups x 12 reps
specific warm up (5 minutes)
Bench press set up and light practice
strength (20 minutes)
Bench press 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Adex club side strikes x 10/10 reps
Heavy bag roundhouse kicks x 7/7 reps
The Cave 