general warm up (10 minutes)
rotation push ups x 25 reps
resistance band pull a parts x 75 reps
recline rope climbs x 3
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 dead stop side swings x 10/10 reps
hollow rocks x 15 reps
pause supermans x 15 reps
The Cave 