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
The Cave 