Warm up by jogging for 20 minutes<\/p>\n
duck walks 2 sets down and back
\nshot re-shot 2 sets down and back
\nbear crawls 2 sets down and back
\ncrab walks 2 sets down and back
\nlounges 2 sets down and back
\narmy crawls 2 sets down and back
\nfront\/back rolls 2 sets down and back into stance<\/p>\n
Stretch for 10 minutes<\/p>\n
Work on bottom 40 minutes<\/p>\n
*work on clearing the tight waist and wrist control to hip heist to stand up and escape
\n*work on clearing your wrist, getting wrist control and stand ups to escape
\n*work on bottom wrestler standing up and the top man attacking the legs to take them back
\n*work on bottom man sitting out three times to their escape on the 4th sit out<\/p>\n
Work on conditioning<\/p>\n
*50 push ups
\n*50 sit ups
\n*10 wind sprints
\n*50 up downs or hit ’ems<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up by jogging for 20 minutes duck walks 2 sets down and back shot re-shot 2 sets down and back bear crawls 2 sets down and back crab walks 2 sets down and back lounges 2 sets down and … Continue reading