
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee to partner lift
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks
Workout:
Open & pass guard drill - 5 min
Keep side control (5 sec) drill - 5 min
Escape side control drill - 5 min
Defend pulling guard from standing - 10 min
Roll - 15 mins
Stretch - Protein shake - Shower
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