general warmup (15 minutes)
kettlebell figure 8’s to hold x 35 reps
kettlebell cleans x 12/12 reps
kettlebell goblet squats x 15 reps
resistance band pause face pulls x 20 reps
specific warmup (5 minutes)
strict pullups/EZ bar curls set up and light practice
strength (5 rounds)
one round = strict pullups x 4 reps + EZ bar curls x 8 reps
conditioning/accessory work (2 rounds)
resistance band tricep push downs x 20 reps
resistance band hammer curls x 20 reps
The Cave 