general warmup (15 minutes)
rear bear crawl x 50 feet
inch worms x 50 feet
diagonal pull a parts x 25/25 reps
tin mans x 100 feet
traveling broad jumps x 100 feet
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell rows x 12/12 reps
kettlebell press x 8/8 reps
The Cave 