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 pauseĀ  rows x 15 reps

kettlebell V presses x 10 reps

 

 

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