general warm up (10 minutes)
Sanddune hand walks (on fists) x 50 reps
resistance band archer pulls x 30/30 reps
Adex club halos x 15/15 reps
rear bear crawls x 100 feet
specific warm up (10 minutes)
grappler bar rows set up and light reps
strength (20 minutes)
grappler bar rows x 10/10/8/8/6/6/4/4 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
grappler twists x 10 reps
strict pull ups x 5 reps
The Cave 