general warmup (15 minutes)
mountain climbers x 75 reps
resistance band baseball swings x 15/15 reps
Power Wheel rollouts x 12 reps
Resistance band pull a parts 75 reps
specific warmup (5 minutes)
seated chest press set up and light practice
strength (20 minutes)
seated chest press x 10 reps x 4 sets
conditioning/accessory work (3 rounds)
weight stack pushdowns x 10 reps
strict pullups x 5 reps
The Cave 