general warm up (15 minutes)
dumbbell star complex x 1
resistance band archer pulls x 20/20 reps
1 hand dumbbell high pulls x 10/10 reps
medicine throws x 10
specific warm up (5 minutes)
1 hand dumbbell bench press set up and light practice
strength (20 minutes)
1 hand dumbbell bench press x 4/4 reps x 6 sets
conditioning/accessory work (2 rounds)
strict chin ups x 5 reps
1 hand cable rows x 10/10 reps
rotation push ups x 20 reps
The Cave 