general warmup (15 minutes)
inch worms x 100 feet
alternating leg lifts x 20 reps
recline rope climb x 5 reps
Sanddune squats x 15 reps
specific warmup (5 minutes)
strict double dumbbell press set up and light practice
strength (20 minutes)
strict double dumbbell press x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
recline bar rows x 8 reps
Neuro-Grip pushups x 8 reps
The Cave 