general warm up (15 minutes)
resistance band diagonal pull a parts x 25/25 reps
dumbbell star complex x 1
sandbag squat cleans x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
srength (20 minutes)
bench press x 7 reps x 4 sets
conditioning/accessory work (2 tounds)
tri-set tricep complex x 4 reps
weight stack push downs x 12 reps
EZ bar curls x 10 reps
The Cave 