general warmup (15 minutes)
1 hand farmer walk x 200 feet
inch worms x 50 feet
chimp walks x 50 feet
1 legged hops x 100 feet
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
set up supersets & practice
strength (7 supersets)
1 superset = strict pullups x 3 reps + dips x 3 reps
conditioning/accessory work (2 rounds)
isometric bear hug keg hold x 45 seconds
pause supermans x 15 reps
The Cave 