general warmup (15 minutes)
overhead weight plate carry x 100 feet
Sanddune jumps x 10 reps
parallette pushups x 12 reps
Zercher sandbag split squats x 8/8 reps
recline rope climbs x 5
specific warmup (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x 4 reps x 7 sets
conditioning/accessory work (2 rounds)
Trap bar deadlift x 8 reps
medicine ball throws x 10 reps
weighted situps x 12 reps
The Cave 