general warm up (15 minutes)
resistance band pull a parts x 75 reps
resistance band Sanddune push ups x 15 reps
strict chin ups x 8 reps
double Arc standing chest press x 5 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
JM press** x 12 reps
wide grip recline bar rows x 8 reps
** demo of JM press
The Cave 