general warmup (15 minutes)
resistance band diagonal pull a parts x 20/20 reps
lat pull downs x 10 reps
seated chest press x 10 reps
chimp walks x 100 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
1 arm dumbbell bench press set up and light practice
strength (20 minutes)
1 arm dumbbell bench press x 7/7 reps x 4 set
conditioning/accessory work (2 rounds)
resistance band 1 hand pause face pulls x 12/12 reps
Meadows rows x 8/8 reps
medicine ball isometric crush x max effort x 3 reps
The Cave 