general warm up (10 minutes)
clock push ups x twice around the clock
resistance band paddling x 20/20 reps
resistance band seated rows x 15 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 7 reps x 5 sets
conditioning/accessory work (1 round)
double dumbbell rows x 12 reps
dumbbell pull overs x 10 reps
Grinder Lord chain push ups x 8 reps
The Cave 