general warmup (15 minutes)
resistance pause face pulls x 15 reps
Grinder Kord recline rows x 15 reps
Power Wheel rollouts x 12 reps
traveling broad jumps x 100 feet
kettlebell Turkish getups x 3/3 reps
specific warmup (5 minutes)
dead-stop bench press set up and ligh practice
strength (20 minutes)
dead-stop bench press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
dumbbell rows x 10/10 reps
diamond pushups x 15 reps
The Cave 