general warm up (10 minutes)
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
barbarian lateral lunges x 20 reps
bear crawls x 100 feet
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 (1 round)
wide grip recline rows x 15 reps
Adex club 2 hand side cleans x 30 reps
misery crawls x 50 feet
