general warmup (15 minutes)
rear bear crawls x 50 feet
chimp walks x 50 feet
dumbbell hang power snatches x 5/5 reps
resistance band baseball swings x 20/20 reps
specific warmup (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 12 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
Power Wheel rollouts x 10 reps
seated close grip rows x 10 reps
The Cave 