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
The Cave 