general warm up (10 minutes)
resistance band pull a parts x 100 reps
dumbbell star complex x 1
2 hand side swings x 40 reps
recline rope climbs x 5
specific warm up (5 minutes)
pull ups/dips superset practice
strength (8 supersets)
one superset = pull ups x 2 reps + dips x 3 reps
conditioning/accessory work (3 rounds)
recline bar rows x 15 reps
diamond push ups x 10 reps
The Cave 