general warm up (10 minutes)
mountain climbers x 100 reps
leg lifts x 25 reps
push ups x 25 reps
Adex club long cycles x 25 reps
specific warm up (5 minutes)
bodyweight superset up and light practice
one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps
strength (20 minutes)
bodyweight supersets x 1-1-1-1
conditioning/accessory work (2 rounds)
Adex club Russian front raises x 10 reps
hollow rocks x 10 reps
The Cave 