general warmup (15 minutes)
resistance band pull a parts x 50 reps
resistance band vertical pull a parts x 30 reps
strict pullups x 7 reps
chimp walks x 50 feet
inch worms x 50 feet
specific warmup (5 minutes)
grappler rows set up and light practice
strength (20 minutes)
grappler rows x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
recline rope rows x 4/4 reps
dumbbell pullovers x 8 reps
Grinder Kord reverse flys x 12 reps
The Cave 