general warm up (10 minutes)
resistance band pull a parts x 100 reps
Adex club figure 8 to hold x 30 reps
Adex mace walking lunges x 100 feet
recline rope climb x 3
specific warm up (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
close grip grappler rows x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Adex club Turkish get ups x 3/3
sandbag shouldering x 10/10 reps
after both rounds are done, then finish with
1 hand Adex arc isometric hold x max time each side
