general warm up (10 minutes)
clock push ups x twice around the clock
suitcase kettlebell swings x 40 reps
resistance band pause face pulls x 20 reps
mountain climbers x 50 reps
specific warm up (5 minutes)
mini Gallows pull up challenge practice
strength (20 minutes)
mini Gallows pull up challenge=max number of strict pull ups in 30 minutes
(Note: switch apparatus every set)
No conditioning/accessory work today
The Cave 