general warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
Grinder Kord recline rows x 15 reps
elevate push ups x 15 reps
specific warm up (5 minutes)
strict pull up/dip superset practice
strength (6 supersets)
one superset = strict pull ups x 3 reps + dips x 3 reps
conditioning/accessory work (2 rounds)
Adex club side strikes x 10/10 reps
double dumbbell push press x 10 reps
The Cave 