general warm up (10 minutes)
Battling Ropes sidewinders x 100 reps
AirDyne bike x 15 calories
leg lifts x 25 reps
kettlebell figure 8’s x 30 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20 reps x 3 sets
conditioning/accessory work (2 rounds)
2 hand side cleans x 20 reps
resistance band wood choppers x 15/15 reps
lateral sledge hammer strikes x 10/10 reps
The Cave 