general warm up (15 minutes)
rotation push ups x 25 reps
hollow rocks x 20 reps
rear bear crawls x 100 feet
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
bench press set up and light practice
bench press test
rest as needed
specific warm up (5 minutes)
deadlift set up and light practice
deadlift test
The Cave 