general warm up ( 10 minutes)
Battling Ropes x 100 double waves
Battling Ropes x 50 side winders
rotation push ups x 20 reps
specific warm (5 minutes)
gallows pull up complex set up and practice
strength (3 rounds)
gallows pull up complex=strict pull ups x 3 reps at each of 7 stations per round
conditioning/accessory work (1 round)
side planks x maximum time on each side
pause supermans x 15 reps
