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

 

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