general warmup (15 minutes)
resistance band vertical pull a parts x 30 reps
plank walk ups x 20 reps
45 to 90 degree leg lifts x 20 reps
side shuffles x 200 feet
specific warmup (5 minutes)
gallows pull ups challenge practice
strength (20 minutes)
gallows pullup challenge=max reps of strict pullups/chinups
Note: each set must be done on a different implement
no conditioning/accessory work today
The Cave 