general warmup (15 minutes)
clock pushups x once around the clock
resistance band pause 1 hand face pulls x 10/10 reps
dumbbell wood choppers 12/12 reps
situps x 20 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
board press set up and light practice
strength (3 rounds)
one round = board press x 3 reps at each board stack height
conditioning/accessory work (1 round)
dumbbell bench press x 8 reps
double chain press x 8 reps
gravity breakers x 4 reps
The Cave 