general warmup (15 minutes)
clock pushups x twice around the clock
45 to 90 degree leg lifts x 20 reps
resistance band pull a parts x 50 reps
Sanddune plyo pushups x 10 reps
specific warmup (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
tri-set tricep complex x 4
Grinder Kord flys x 15 reps
kneeling weight plate tipups x 8 reps
The Cave 