general warmup (15 minutes)
mountain climbers x 80 reps
alternating leg lifts x 20 reps
Russian plank walkups x 12 reps
dumbbell hang power snatches x 10/10 reps
specific warmup (5 minutes)
bench press set up and light practice
find a weight you can do 10 reps with
strength (3 rest pause sets)
one rest pause set = max reps + rest x 30 seconds x 3 rounds
conditioning/accessory work (2 rounds)
resistance band tricep push downs x 20 reps
double dumbbell curls x 15 reps
double dumbbell rows x 10 reps
The Cave 