general warmup (15 minutes)
medicine ball chest pass & chase x 12 reps
mad monkey jumps x 100 feet
flutter kicks x 150 reps
rotation pushups x 20 reps
specific warmup (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips x 4 reps x 7 sets
conditioning/accessory work (2 rounds)
chinups x 10 reps
resistance band pull a parts x 50 reps
The Cave 