general warm up (15 minutes)
clock push ups x twice around the clock
45 to 90 degree leg lifts x 20 reps
resistance band pause face pulls x 20 reps
inch worms x 50 feet
specific warm up (5 minutes)
dumbbell clean & push press set up and light practice
strength (20 minutes)
dumbbell clean & push press x 4 reps x 7 sets
conditioning/accessory work (3 rounds)
dumbbell bench press x 10 reps
double dumbbell rows x 10 reps
The Cave 