general warm up (10 minutes)
rotation push ups x 20 reps
jumping jacks x 50 reps
windshield wipers x 20 reps
specific warm up (5 minutes)
Gallows pull up circuit** practice
**mixed implement pull ups, change implements on each set
strength (20 minutes)
Gallows pull up circuit x max. reps in 20 minutes
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
resistance band archer pulls x 25/25 reps
resistance band pull a parts x 50 reps
The Cave 