general warm up (10 minutes)
weight plate orbits x 20 reps
strict weight plate front raises x 15 reps
Russian plank walk ups x 20 reps
recline rope climb x 5
specific warm up (5 minutes)
weighted pull ups set up and light practice
strength (20 minutes)
weighted pull ups x 3-3-3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
double dumbbell push press x 10 reps
double chain curls x 10 reps
hollow rocks x 20 reps
