general warm up (15 minutes)
medicine ball throw & chase x 10 reps
dumbbell high pulls x 12/12 reps
Atomic push ups x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
Tri-set tricep complex x 4 reps
dumbbell rows x 8/8 reps
diamond push ups x 12 reps
1 hand cable rows x 10/10 reps
The Cave 