general warmup (15 minutes)
tin mans x 100 feet
1 legged hops x 100 feet
hi/lo sled push x 100 feet
sanddune plyo pushups x 10 reps
dumbbell push press x 7/7 reps
specific warmup (5 minutes)
find a weight you can do 10 reps with then
bench press cluster set light practice
strength (7 rounds)
one round = bench press x 5 reps + rest x 15 seconds
conditioning/accessory work (2 rounds)
double dumbbell rows x 12 reps
pull a parts x 50 reps
The Cave 