general warmup (15 minutes)
inside mills x 20/20 reps
Grinder Kord flys x 15 reps
elevated pushups x 15 reps
bench dips x 15 reps
kettlebell rack squats x 15 reps
specific warmup (5 minutes)
board bench press set up and light practice
strength (3 rounds)
one round = board bench press x 3 reps at each board stack height + 3 reps full R.O.M.
conditioning/accessory work (2 rounds)
resistance band tricep pushdowns x 20 reps
dumbbell rows x 10/10 reps
The Cave 