general warm up (10 minutes)
bear crawls x 100 feet
resistance band pull a parts x 100 reps
Adex club inside mills x 15/15 reps
Adex club halos x 10/10 reps
isometric close grip pull x max effort x 1/1/1
specific warm up (5 minutes)
close grip Grappler rows set up and light reps
strength (20 minutes)
close grip Grappler rows x 8/8/8/8 reps
conditioning/accessory work (2 rounds)
Grappler twists x 20 reps
heavy Adex mace grave diggers x 10/10 reps
Neuro Grip push ups x max
The Cave 