general warm up (10 minutes)
bear crawls x 100 feet
leg lifts x 25 reps
Adex mace “10-to-2” x 15 reps
dips x 10 reps
specific warm up (5 minutes)
grappler twists set up and light reps
strength (20 minutes)
grappler twists x 20/16/12/8 reps
conditioning/accessory work ( rounds)
Adex club side cleans x 40 reps
Adex club lateral pull overs x 10/10 reps
lockout sit ups x 10 reps
The Cave 