general warmup (15 minutes)
resistance band suitcase deadlifts x 20 reps
Note: put resistance band under a 45lb bumper plate and stand on top for this exercise
Bulgarian bag wood choppers x 15/15 reps
situps x 25 reps
Diamond pushups x 15 reps
specific warmup (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8 reps
conditioning/accessory work (2 rounds)
Meadows rows x 7/7 reps
Atomic pushups 10 reps
crunches x 30 reps
The Cave 