general warmup (15 minutes)
rear bear crawls x 100 feet
Power Wheel rollouts x 12 reps
long cycles x 35 reps
Sanddune jumps x 10 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell pullovers x10 reps
Grinder Kord flys x 10 reps
strict pullups x 10 reps
The Cave 