general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell suitcase swings x 35 reps
Adex club side clean & lateral pull over x 10/10 reps
Adex mace 360’s x 40 reps
specific warm up (5 minutes)
“gallows challenge” strict pull ups
strength (20 minutes)
“gallows challenge” strict pull ups x maximum reps in 20 minutes Note: do each set on a different type of apparatus
conditioning/accessory work (1 round)
front plank x maximum time
left & right side planks x maximum time each side
The Cave 