general warm up (15 minutes)
recline bar rows x 15 reps
Power Wheel hand walks x 100 feet
flutter kicks x 100 reps
jumping jacks x 40 reps
sandbag good mornings x 15 reps
specific warm up (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
heavy close grip grappler rows x 4 reps x 6 sets
conditioning/accessory work (3 rounds)
pause bat wing rows x 10 reps
Sanddune push ups x 15 reps
The Cave 