general warmup (15 minutes)
kettlebell suitcase swings x 30 reps
medicine ball chest passes x 10 reps
resistance band 1 hand pause face pulls x 10/10 reps
diamond pushups x 15 reps
1 legged hops x 100 feet
specific warmup (5 minutes)
dead-stop bench press set up and light practice
strength (20 minutes)
dead-stop bench press x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
triset tricep complex x 4 reps (note: 1 rep = all 3 exercises back to back)
double dumbbell rows x 15 reps
offset front pull overs x 10/10 reps
The Cave 