general warm up (10 minutes)
resistance band pull a parts x 100 reps
Adex club inside mills x 20/20 reps
rear bear crawls x 100 feet
Adex mace 360’s x 40 reps
specific warm up (5 minutes)
weighted pull ups set up and light reps
strength (20 minutes)
weighted pull ups x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
recline bar rows x 10 reps
seated close grip rows x 10 reps
The Cave 