general warmup (15 minutes)
flutter kicks x 150 reps
clock pushups x twice around the clock
barbarian knee walkups x 20 reps
Sanddune jumps x 12 reps
specific warmup (5 minutes)
push press set up and light practice
strength (20 minutes)
push presses x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
weighted calf raises x 20 reps
Iron Boot squat & knee raises x 20 reps
dumbbell Ahrens x 10 reps
The Cave 