general warm up (10 minutes)
Americanas x 50 reps
“palms up” pull a parts x 50 reps
Sanddune plyo push ups x 12 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
gallows pull up circuit light practice
strength (20 minutes)
gallows pull up circuit = 3 reps at each station x 4 rounds
conditioning/accessory work (3 rounds)
Grinder Kord flys x 15 reps
dips x 5 reps
