general warm up (15 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 15 reps
barbarian split squats x 10/10 reps
kettlebell swings x 40 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
dumbbell Ahrens press x 10 reps
diamond push ups x 15 reps
The Cave 