general warm up (10 minutes)
resistance band baseball swings x 25/25 reps
Grinder Kord reverse flys x 15 reps
buddy medicine ball throws x 30 reps
overhead tire carry x 100 feet
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4 reps x 6 sets
conditioning/accessory work (3 rounds)
dumbbell hang power snatch x 4/4 reps
weight plate rows x 8 reps
The Cave 