general warm up (10 minutes)
clock push ups x twice around the clock
mountain climbers x 100 reps
hollow rocks x 15 reps
Adex club barbarian pull overs x 25 reps
specific warm up (5 minutes)
weighted pull ups/dips set up and light practice
strength (4 super sets)
one super set = weighted pull ups x 5 reps + weighted dips x 7 reps
conditioning/accessory work (3 super sets)
one super set = recline bar rows x 10 reps + bench dips x 15 reps
