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
general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell suitcase swings x 30 reps
resistance band Sumo deadlifts x 15 reps
push ups x 20 reps
specific warm up (10 minutes)
reverse band deadlifts set up and light practice
strength (20 minutes)
reverse band deadlifts x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
dumbbell deadlift x 10 reps
after both rounds are completed, then do
pinch grip weight plate holds for maximum time x 1
