Note : If you missed the Black & Blue Friday workout, do that instead of today’s training.
general warmup (15 minutes)
clock pushups x twice around the clock
jumping jacks x 50 reps
45 to 90 degree leg lifts x 20 reps
pause supermans x 15 reps
specific warmup (5 minutes)
pullups/dips/situps set up and light practice
strength (4 rounds)
one round = weighted pullups x 5 reps + weighted dips x 7 reps
conditioning/accessory work (2 rounds)
weighted situps x 10 reps
Neuro-Grip pushups x 10 reps
The Cave 