general warmup (15 minutes)
rotation pushups x 20 reps
lat pull downs x 12 reps
alternating leg lifts x 30 reps
1 legged hops x 100 feet
pause supermans x 15 reps
specific warmup (5 minutes)
dead-stop bench press set up and light practice
strength ( 8 sets )
dead-stop bench press x 3 reps
conditioning/accessory work (2 rounds)
Tate press x 10 reps
recline rope rows x 4/4 reps
wrist roller x 6 reps
The Cave 