general warm up (15 minutes)
resistance band pull a parts x 50 reps
resistance band “palms up” pull a parts x 30 reps
dumbbell hang power snatch x 10/10 reps
Power Wheel rollouts x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3M
conditioning/accessory work (2 rounds)
dumbbell bench press x 8 reps
Strict dumbbell rows x 8/8 reps
Sanddune push ups x 12 reps
The Cave 