General warm up (10 minutes)

Battling Ropes double waves x 50 reps

Battling Ropes sidewinders x 50 reps

jumping jacks x 30 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 mace grave diggers x 15/15 reps

Adex club long cycle lunges x 20 reps

 

 

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