general warm up (15 minutes)
rear bear crawls x 100 feet
dumbbell hang power cleans x 10/10 reps
Gama casts x 15/15 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 8 reps x 4 sets
conditioning/accessory work (1 round)
Meadows rows x 10/10 reps
Grinder Kord flys x 15 reps
resistance band push ups x 15 reps
The Cave 