general warmup (15 minutes)
1 hand pause face pulls x 15/15 reps
Grinder Kord reverse flys x 15 reps
E-Z bar curl x 15 reps
Zercher sandbag walking lunges x 100 feet
specific warmup (5 minutes)
weighted pullups set up and light practice
strength (20 minutes)
heavy weighted pullups x 2 reps x 8 sets
conditioning/accessory work (1 round)
pushups x 30 reps
recline rope rows x 12/12 reps
The Cave 