general warm up (10 minutes)
weight plate orbits x 25 reps
strict weight plate front raises x 15 reps
Battling Ropes x 100 double waves
barbarian lateral lunges x 20 reps
specific warm up (5 minutes)
strict weighted pull ups set up and light practice
strength (20 minutes)
strict weighted pull ups x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
seated resistance band pause rows x 15 reps
kettlebell V presses x 10 reps
The Cave 