general warmup (15 minutes)
resistance band pull a parts x 50 reps
resistance band archer pulls x 20/20 reps
resistance band pause face pulls x 15 reps
hollow rocks x 15 reps
specific warmup (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
double dumbbell rows x 12 reps
double dumbbell curls x 8 reps
Russian pushup x 1 reps (Note: This is a SLOW isotonic movement.)
The Cave 