general warmup (15 minutes)
resistance band vertical pull a parts
elevetated pushups x 15 reps
resistance band archer pulls x 20/20 reps
dumbbell pull overs x 15 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
resistance band pushups x 10 reps
dips x 7 reps
strict pullups x 5 reps
The Cave 