general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
dumbbell hang power snatches x 10/10 reps
Adex mace 360’s x 30 reps
specific warm up (5 minutes)
strict pull ups/dips supersets set up and practice
strength (5 supersets)
one superset = strict pull ups x 5 reps + dips x 5 reps
conditioning/accessory work (1 round)
Adex club long cycle swipes x 40 reps
windshield wipers x 20 reps
front planks x max. hold time
The Cave 