general warm up (15 minutes)
bear crawls x 50 feet
chimp walks x 50 feet
kettlebell high pulls x 10/10 reps
kettlebell V presses x 10 reps
specific warm up (5 minutes)
strict pull ups/dips superset practice
strength (5 supersets)
one superset = strict pull ups x 3 reps + dips x 5 reps
conditioning/accessory work (2 rounds)
pinch grip isometric weight plate hold x 60 seconds
bear hug keg squats x 5 reps
weighted sit ups x 7 reps
The Cave 