general warmup (15 minutes)
Zercher sandbag carry x 100 feet
weight plate orbits x 20 reps
Bulgarian bag 360’s x 15/15 reps
barbarian squats x 20 reps
specific warmup (5 minutes)
weighted pullups set up and light practice
strength (20 minutes)
weighted pullups x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
Neuro-Grip pushups x 10 reps
45 to 90 degree leg lifts x 20 reps
The Cave 