general warmup (15 minutes)
resistance band diagonal pull a parts x 20/20 reps
resistance pull a parts x 60 reps
kettlebell goblet squats x 20 reps
kettlebell high pulls x 10/10 reps
specific warmup (5 minutes)
isometric bench press set up and light practice
strength (20 minutes)
isometric bench press x 3 reps x 8 sets
conditioning/accessory work (1 round)
dumbbell bench press x 15 reps
Grinder Kord reverse flys x 15 reps
dumbbell rows x 15/15 reps
The Cave 