general warmup (15 minutes)
2 hand front swings x 50 reps
2 hand side swings x 30 reps
mad monkey jumps x 100 feet
seated machine chest press x 10 reps
specific warmup (5 minutes)
lightened bench press set up and light practice
strength (20 minutes)
lightened bench press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
Grider Kord reverse flys x 12 reps
resistance band baseball swings x 20/20 reps
Sanddune pushups x 20 reps
The Cave 