general warmup (15 minutes)
resistance band pull a parts x 75 reps
kettlebell figure 8’s to hold x 30 reps
kettlebell high pulls x 10/10 reps
rear bear crawls x 50 feet
bear crawls x 50 feet
Sanddune plyo pushups x 10 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 6 reps x 4 sets
Note: use 70% of your 1 RM
conditioning/accessory work (3 rounds)
dumbbell pullovers x 10 reps
diamond pushups x 10 reps
The Cave 