general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

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