general warmup (15 minutes)
rear bear crawls x 50 feet
bear crawls x 50 feet
traveling broad jumps x 100 feet
medicine ball chest passes x 10 reps
specific warmup (5 minute)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 2 reps x 7 sets
conditioning/accessory work (1 round)
kettlebell floor press x 10 reps
weight stack push downs x 10 reps
pushups x max reps
The Cave 