general warmup (15 minutes)
rear bear crawl x 50 feet
bear crawl x 50 feet
resistance band pull a parts x 100 reps
resistance band pause face pulls x 15 reps
Sanddune jumps x 12 reps
specific warmup (5 minutes)
isometric bench press set up and practice
strength (20 minutes)
isometric bench press x 3 reps x 8 sets
conditioning/accesory work (1 round)
isometric barbell shrug** x 10 seconds + rest x 10 seconds x 10 reps
aka Mississippi shrugs
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