general warm up (15 minutes)

Bulgarian bag 360’s x 15/15 reps

dumbbell star complex x 1

resistance band archer pulls x 20/20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists/push press set up and light practice

strength (20 minutes)

one round = grappler twists x 20 reps + grappler push press x 10 reps

conditioning/accessory work (1 round)

kettlebell figure 8’s to hold x 25 reps

resistance band baseball swings x 25/25 reps

sandbag shouldering x 12/12 reps

weighted sit ups x 12 reps


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