general warm up (15 minutes)
weight plate orbits x 20 reps
rotation push ups x 20 reps
kettlebell figure 8’s to hold x
resistance band archer pulls x 20/20 reps
specific warm up (5 minutes)
strict pull ups practice
strength (10 minutes)
strict pull ups x max reps in 10 minutes
conditioning/accessory work (2 rounds)
Grinder Kord flys x 10 reps
Grinder Kord reverse flys x 10 reps
wrist roller x 10 reps
The Cave 