general warmup (15 minutes)
recline bar rows x 15 reps
clock pushups x once around the clock
resistance band pause 1 hand face pulls x 12/12 reps
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
Eagle Loop pullups/bench dips set up and practice
strength (4 supersets)
0ne superset = Eagle Loop pullups x 4 reps = bench dips x 8 reps
conditioning/accessory work (3 rounds)
EZ bar curls x 10 reps
resistance band tricep push downs x 15 reps
The Cave 