general warm up (10 minutes)
mountain climbers x 100 reps
recline rope climbs x 5
jumping jacks x 50 reps
Adex club Gama casts x 30 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
Neuro-Grip plank x maximum hold time
resistance band push ups x maximum reps (note–must be at least 20 reps)
The Cave 