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
The Cave 