general warm up (10 minutes)
clock push ups x twice around the clock
alternating kettlebell swings x 30 reps
leg lifts x 20 reps
“palms up” pull a parts x 40 reps
specific warm up (5 minutes)
strict weighted pull ups set up and light practice
strength (20 minutes)
strict weighted pull ups x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
dips x 10 reps
resistance band paddling x 20/20 reps
The Cave 