*treadmill
*light stretching
Grappler Row
- 90 x 10
- 135 x 10
- 180 x 10
- 225 x 10
- 270 x 8 x 3
°45 pulldown row
- 180 x 15
- 235 x 10 x 4
DB Overhead Press (two handed)
- 40 x 10
- 70 x 10
- 80 x 10
- 100 x 10 x 3
BB Shrug
- 225 x 15 x 4
Grip Training - double overhand holds
- 225 x as long as possible x 4
Chaos Bench
- 45KB x 10 x 4