general warm up (10 minutes)
Battling ropes x 100 waves
outside mills x 15/15 reps
strict chain press x 10/10 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4-4-4-4-4-4 reps
conditioning/accessory work (3 rounds)
close grip floor press x 8 reps
dumbbell pull overs x 8 reps