general warm up (15 minutes)
rotation push ups x 18 reps
resistance band baseball swings x 20/20 reps
sit ups x 20 reps
Sanddune jumps x 12 reps
specific warm up (5 minutes)
dips set up and light practice
strength (10 minutes)
dips x max reps x 10 minutes
conditioning/accesory work (2 rounds)
dumbbell pull overs x 10 reps
recline rope climbs x 4 reps
The Cave 