general warm up (10 minutes)
vertical pull a parts x 35 reps
clock push ups x once around the clock
seated resistance band pause rows x 10 reps
leg scissors x 20 reps
specific warm up (5 minutes)
strict overhead chain press set up and light practice
strength (20 minutes)
strict overhead chain press x 5 reps x 5 sets
conditioning/accessory work (1 round)
JM press x 8 reps
wrist rollers x 10 reps
seated EZ bar curls x 12 reps
The Cave 