general warmup (15 minutes)
rotation pushups x 25 reps
45 to 90 degree leg lifts x 25 reps
grave digger rear lunges x 10/10 reps
pause supermans x 15 reps
specific warmup (5 minutes)
weighted pullups/lat pull downs set up and light practice
strength (7 rounds)
one round = weighted pullups or lat pull downs x 5 reps + rest x 15 seconds
conditioning/accessory work (2 rounds)
dumbbell pullovers x 12 reps
Zottman curls x 12 reps
The Cave 