general warm up (10 minutes)

weight plate orbits x 15/15 reps

weight plate strict front raises x 10 reps

resistance band diagonal pull a parts x 25/25 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-20-20 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

neuro grip push ups x 12 reps

wrist roller 12 reps

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