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 back
army crawls 2 sets down and back
front/back rolls 2 sets down and back into stance

Stretch for 10 minutes

Work on bottom 40 minutes

*work on clearing the tight waist and wrist control to hip heist to stand up and escape
*work on clearing your wrist, getting wrist control and stand ups to escape
*work on bottom wrestler standing up and the top man attacking the legs to take them back
*work on bottom man sitting out three times to their escape on the 4th sit out

Work on conditioning

*50 push ups
*50 sit ups
*10 wind sprints
*50 up downs or hit ’ems