general warm up (10 minutes)
rotation push ups x 20 reps
pause supermans x 10 reps
hollow rocks x 15 reps
recline rope climb x 5
L-sit x maximum hold time x 1/1/1
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (3 rounds)
Ginder Kord complex
1 round = 10 reps of each
flys, reverse flys, curls, tricep extensions
conditioning/accessory work (1 round)
side planks x maximum hold time on each side
front plank x maximum hold time
The Cave 