general warmup (15 minutes)
rear bear crawls x 50 feet
bear crawls x 50 feet
chimp walks x 100 feet
45 to 90 degree leg lifts x 20 reps
diagonal pull a parts x 30/30 reps
specific warmup (5 minutes)
dips (on the dip stands) set up and light practice
strength (20 minutes)
weighted dips x 4 reps x 6 sets
conditioning/accesory work (1 round)
seated resistance band pause rows x 10 reps
diamond pushups x 10 reps
recline rope rows x 10/10 reps
The Cave 