general warmup (15 minutes)
resistance band vertical pull a parts x 25 reps
resistance band diagonal pull a parts x 15/15 reps
bear crawls x 100 feet
Sanddune plyo pushups x 10 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
push press set up and light practice
strength (20 minutes)
push presses x 4 reps x 6 sets
conditioning/accessory work (1 round)
recline rope rows x 10/10 reps
Neuro Grip pushups x 10 reps
Grinder Kord curls x 15 reps
The Cave 