general warm up (10 minutes)
resistance band baseball swings x 20/20 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
Sanddune split squats x 15/15 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20/16/12/8 reps
conditioning/accessory work (2 rounds)
Adex club 2 hand side cleans x 20 reps
Adex mace grave diggers x 10/10 reps
The Cave 