general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
windshield wipers x 20 reps
kettlebell goblet squats x 20 reps
recline bar rows x 15 reps
specific warm up (5 minutes)
strict weighted pull ups set up and light practice
strength (20 minutes)
strict weighted pull ups x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Grinder Kord reverse flys x 15 reps
double dumbbell rows x15 reps
The Cave 