general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
resistance band paddling x 20/20 reps
sandbag shouldering x 20 reps
Zercher sandbag cleans x 10 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8-4 reps
conditioning/accessory work(2 rounds)
lateral keg loading x 10/10 reps
recline bar rows x 10 reps
The Cave 