general warm up (10 minutes)
clock push ups x twice around the clock
side shuffles x 200 feet
traveling broad jumps x 100 feet
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
weighted dips set up and light reps
strength (20 minutes)
weighted dips x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
tri set tricep complex x 3 reps
The Cave 