general warm up (15 minutes)
1 leg leg lifts x 15/15 reps
Sanddune squats x 12 reps
Sanddune push ups x 15 reps
strict pull ups x 5 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
atomic push ups** x 10 reps
**Note: Put your feet into the loops of Grinder Kords or what ever type of suspension device you have. They should be set so toes are only a few inches off the floor while in a push up position. Do a pike with the hips high then come down and do a push up.
seated pause resistance band rows x 15 reps
The Cave 