general warmup ( 15 minutes)
resistance band pull a parts x 50 reps
resistance band vertical pull a parts x 30 reps
rotation pushups x 20 reps
hollow rocks x 20 reps
specific warmup (5 minutes)
“gallows” pullup challenge set up and practice
strength (30 minutes)
maximum reps around the “gallows”
note: each set of pullups must be done on a different type of apparatus such as Fat Gripz, rings, 3″steel grip balls, bar, double ropes, close grip handle, Eagle Loops
no conditioning/accessory work today
The Cave 