general warm up (10 minutes)
rotation push ups x 20 reps
mountain climbers x 100 reps
hollow rocks x 15 reps
alternating kettlebell swings x 30 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips x 7/7/7/7 reps
conditioning/accessory work (3 rounds)
strict pull ups x 5 reps
kettlebell V-presses x 10 reps
The Cave 