general warm up (15 minutes)
Grinder Kord recline rows x 15 reps
Grinder Kord flys x 15 reps
sit ups x 25 reps
jumping jacks x 40 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
diamond push ups x 20 reps
alternating sledge hammer strikes x 30 reps
Meadows rows x 15/15 reps
wrist roller x 10 reps
The Cave 