general warmup (15 minutes)
clock pushups x twice around the clock
flutter kicks x 150 reps
1 hand pause face pulls x 15/15 reps
rear bear crawls x 50 feet
bear crawls x 50 feet
specific warmup (5 minutes)
gallows pull up challenge practice
strength (20 minutes)
gallows pullup challenge x max reps
Note: each set must be on a different type of apparatus
conditioning/accessory work (2 rounds)
seated chest press x 12 reps
E-Z bar curls x 12 reps
The Cave 