general warmup (15 minutes)
resistance band pull a parts x 120 reps
double dumbbell cleans x 10 reps
overhead tire carry x 100 feet
medicine ball chest passes x 10 reps
Zercher sandbag squats x 15 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (1 round)
one round = (bench press x 5 reps + rest x 15 seconds) x 5 sets
conditioning/accessory work (2 rounds)
double dumbbell rows x 12 reps
Grinder Kord reverse flys x 15 reps
The Cave 