general warm up (10 minutes)
AirDyne bike 15 calories
cross body mace swings x 10/10 reps
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a parts x 25 reps
specific warm up (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
close grip grappler rows x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Meadows rows x 8/8 reps
Woodall curls x 12/12 reps
Sanddune jumps x 15 reps
The Cave 