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

 

 

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