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

 

 

 

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