general warmup (15 minutes)
clock pushups x once around the clock
pause supermans x 12 reps
side planks x 30 seconds each side
medicine ball chest passes x 15 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)
lat pull downs x 12 reps
pushups x 15 reps
The Cave 