general warmup (15 minutes)
windshield wipers x 20 reps
Sanddune plyo pushups x 10 reps
pause** split squat jumps x 4/4 reps
**3 second pause at the bottom before each jump
dumbbell star complex x 2
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
isometric keg hold x 45 seconds
weight stack push downs x 8 reps
strict dumbbell presses x 6/6 reps
The Cave 