general warmup (15 minutes)
weight plate orbits x 20 reps
weight plate front raises x 10 reps
weight plate steering wheels x 20 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 7 reps x 4 sets
conditioning/accessory work (1 round)
kettlebell strict press x 8/8 reps
dumbbell side raises x 15 reps
dumbbell front raises x 15 reps
The Cave 