Cave Strong-training of the day (TOD) #785

general warmup (15 minutes)

dumbbell star complex x 2

JM press x 10 reps

strict weight plate front raises x 10 reps

strict pullups x 10 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

one cluster set = {bench press x 5 reps + rest x 15 seconds} x 5

conditioning/accessory work (2 rounds)

Tate press x 15 reps

dumbbell rows x 12/12 reps