general warmup (15 minutes)
Power Wheel rollouts x 12 reps
windshield wipers x 20 reps
side shuffles x 200 feet
hollow rocks x 15 reps
specific warmup (5 minutes)
superset 2 hand offset front pullovers/chinup set up and light practice
strength (5 supersets)
one superset = 2 hand offset front pullovers x 5/5 reps + chinups x 5 reps
conditioning/accessory work (1 round)
Neuro-Grip pushups x 10 reps
keg power presses x 8 reps
recline rope climbs x 5 reps
The Cave 