general warm up (10 minutes)
Americanas x 50 reps
resistance band pull a parts x 120 reps
rotation push ups x 20 reps
barbarian spit squats x 12/12 reps
specific warm up (5 minutes)
banded kettlebell bench press set up and light practice
strength (20 minutes)
banded kettlebell bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
close grip floor press x 12 reps
barbell rows x 10 reps
Sanddune plyo push ups x 8 reps
The Cave 