general warmup (15 minutes)
resistance band pull a parts x 75 reps
dumbbell star complex x 2
rear bear crawls x 50 feet
bear crawls x 50 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
weighted pushups x 8 reps
dumbbell rows x 10/10reps
triset tricep complex x 4 reps (note: each rep contains all 3 movements)
The Cave 