general warm up (10 minutes)
rear bear crawls x 100 feet
kettlebell V presses x 12 reps
keg squats x 8 reps
medicine ball throw x 15 reps
specific warm up (5 minutes)
thick rope grappler rows set up and light practice
strength (20 minutes)
thick rope grappler rows x 15-12-9-6-3 reps
conditioning/accessory work (2 rounds)
Meadows rows x 8/8 reps
Grinder Kord chain push ups 8 reps
The Cave 