general warmup (15 minutes)
rotation pushups x 20 reps
resistance band archer pulls x 20/20 reps
45 to 90 degree leg lifts x 20 reps
double dumbbell rows x 15 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
weight stack push downs x 10 reps
E-Z bar curls x 10 reps
The Cave 