general warmup (15 minutes)

1 hand pause face pulls x 15/15 reps

Grinder Kord reverse flys x 15 reps

E-Z bar curl x 15 reps

Zercher sandbag walking lunges x 100 feet

specific warmup (5 minutes)

weighted pullups set up and light practice

strength (20 minutes)

heavy weighted pullups x 2 reps x 8 sets

conditioning/accessory work (1 round)

pushups x 30 reps

recline rope rows x 12/12 reps