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

 

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