general warmup (15 minutes)
kettlebell figure 8’s to hold x 25 reps
kettlebell swing, catch, & squat x 20 reps
Kettlebell cleans x 10/10 reps
resistance band pull a parts x 75 reps
specific warmup (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 8 reps x 4 sets
conditioning/accessory work (1 round)
recline bar rows x 15 reps
dumbbell rows x 10/10 reps
Grinder Kord chain pushups x 10 reps
The Cave 