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

 

 

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