BJJ

gorilla grip

warm up: tabata interval bar hangs (no over or false gripping)
2 min rest
pinch grip two 10# plates (smooth side out, fingers only)
3 rnds of max time with 2min rest in btwn
with no rest after the final interval:
sand bag farmers carry (75#/50#) until grip failure
then turn around and come back in as few intervals as possible
2 min rest
225# d-lift interlocking grip: hold for max time