general warmup (15 minutes)
rear bear crawls x 50 feet
bear crawls x 50 feet
traveling broad jumps x 100 feet
alternating leg lifts x 20 reps
jumping jacks x 50 reps
specific warmup (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
Tri-set tricep extensions x 4 reps (Note: the 3 combined movements = 1 rep)
E-Z bar curls x 12 reps
sandbag BTN push press x 8 reps
The Cave 