general warm up (15 minutes)
dumbbell star complex x 2
resistance band bandido squats x 15 reps
resistance band baseball swings x 20/20 reps
chimp walks x 100 feet
specific warm up (5 minutes)
dead-stop bench press set up and light practice
strength (20 minutes)
dead-stop bench press x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
Sanddune plyo pushups x 10 reps
resistance band tricep push downs x 20 reps
The Cave 