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

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s