general warm up (10 minutes)
kettlebell figure 8’s to hold x 25 reps
rear bear crawls x 100 feet
Sanddune plyo push ups x 12 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 6 reps x 4 sets
conditioning/accessory work (3 rounds)
seated pause resistance band rows x 10 reps
keg power press x 5 reps
The Cave 