general warm up (10 minutes)
Sanddune fist push ups x 20 reps
Adex club side cleans x 50 reps
Adex mace grave diggers x 15/15 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
specific warm up (5 minutes)
weighted pull ups/dips set up and light practice
strength (20 minutes)
weighted pull ups/dips x 7/6/5/4/3/2/1 reps each
conditioning/accessory work (2 rounds)
Grinder Kord flys/reverse flys x 15 reps each
chain presses x 10/10 reps
The Cave 