general warmup (15 minutes)
resistance band diagonal pull a parts x 20/20 reps
resistance band vertical pull a parts x 20 reps
clock pushups x once around the clock
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell press x 5 reps x 5 sets
conditioning/accessory work (1 round)
dumbbell pull overs x 12 reps
elevated pushups x 15 reps
recline rope rows x 10/10 reps
The Cave 