general warm up (10 minutes)
Sanddune power steps x 50 reps
weight plate orbits x 20 reps
resistance band push ups x 15 reps
double dumbbell cleans x 10 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)
Grinder Kord chain push ups x 8 reps
1 hand dumbbell rows x 12/12 reps
The Cave 