Tues 8/24/10

“Dreams and dedication are a powerful combination.” - William Longgood



Warm up:

Jump rope - 3 mins

Circuit: Each exercise 30 secs, no rest in between

Sprawls
Shoots
Frogs
Bear Crawls
Shrimps
Plyo bridge
Technical stand up
Duck walk

Workout:

Kamuras from guard drill - 3 mins
Passing/defending open guard drill - 3 mins
Taking/defending the back - 3 mins

Roll - 15 mins

Stretch - Protein shake - Shower