general warm up (15 minutes)
resistance band diagonal pull a parts x 30/30 reps
rear bear crawls x 50 feet
chimp walks x 50 feet
kettlebell goblet squats x 20 reps
specific warm up (5 minutes)
strict pull ups /dips superset set up and light practice
strength (6 supersets)
one superset = strict pull ups x 3 reps + dips x 5 reps
conditioning/accessory work (2 rounds)
sandbag shouldering x 10/10 reps
Power Wheel roll outs x 10 reps
The Cave 