general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
Adex club star complex x 1
Adex mace figure 8’s x 20
bench dips x 15 reps
rotation push ups x 20 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips rows x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Neuro-Grip push ups x 10 reps
Gripper x max. reps each hand
The Cave 