general warmup (15 minutes)
resistance band baseball swings x 20/20 reps
resistance band push throughs x 20 reps
Neuro Grip pushups x 10 reps
medcine ball isometric crush hold x 45 seconds
Power Wheel rollouts x 10 reps
specific warmup (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 (2 rounds)
diamond pushups x 15 reps
dumbbell rows x 12/12 reps
Russian situp x 1 reps
The Cave 