general warmup (15 minutes)
barbarian split squats x 10/10 reps
resistance band pause face pulls x 20 reps
Sanddune jumps x 10 reps
Sanddune pushups x 20 reps
specific warmup (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
weighted strict pullups x 4 reps
Gama casts x 20 reps
resistance band pull a parts x 75 reps
The Cave 