general warmup (15 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 15 reps
Russian plank walkups x 15 reps
Sanddune power steps x 100 reps
specific warmup (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
Grinder Kord recline rows x 15 reps
supine helicopters x 20/20 reps
The Cave 