general warmup (15 minutes)
weight plate orbits x 15/15 reps
resistance band vertical pull a parts 35 reps
resistance band archer pulls x 20/20 reps
kettlebell figure 8’s to hold x 25 reps
1 legged hops x 100 feet
specific warmup (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
dumbbell push press x 7/7 reps
recline bar rows x 12 reps
diamond pushups x 15 reps
The Cave 