general warmup (15 minutes)
pushups x 30 reps
kettlebell figure 8’s to hold x 40 reps
kettlebell goblet squats x 20 reps
sandbag shouldering x 12/12 reps
specific warmup (5 minutes)
circuit set up and light practice
strength (4 rounds)
one round = heavy weight plate stack rows x 5 reps + grappler twists x 20 reps + grappler push press x 5/5 reps + weighted pushups x 5 reps
conditioning/accessory work (2 rounds)
heavy swings x 10 reps (minimum of 88lb)
double chain curls x 10 reps
double chain presses x 10 reps
Feast will be at Oak & Stone on Clark Rd. after training
The Cave 