general warmup, (15 minutes)
inside mills x 20/20 reps
kettlebell goblet squats x 15 reps
BTN stretch x 90 seconds x 1/1
side swing halos x 20 reps
clock pushups x once around the clock
specific warmup (5 minutes)
grappler twist/grappler push press set up and light practice
strength (4 rounds)
one round =grappler twists x 10 reps + grappler push press x 10 reps
conditioning/accessory work (2 rounds)
resistance band baseball swings x 20/20 reps
elevated pushups x 15 reps
The Cave 