general warmup (15 minutes)
chimp walks x 100 feet
rear bear crawls x 50 feet
inch worms x 50 feet
dumbbell hang power snatches x 8/8 reps
resistance band pull a parts x 75 reps
specific warmup (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
close grip grappler rows x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
grappler twists x 20 reps
recline bar rows x 10 reps
The Cave 