3:00pm
- Doors open
- Set up/mop mats
- Begin warm ups at 3:25pm
Pre-Practice Speech
- Bad weather is on it's way again
- Discus workout at Compound Detroit (in Flat Rock) on Monday from 3-5pm
- Control weight
- Post-season
- Anybody can beat anybody
- 0-0 record
Dynamic warm ups-15 minutes
- Jog
- Tumble
- Stretch
Circle of Champions
60w/30r
60w/30r
- Burpees (full body)-1m
- Push ups (upper body)-1m
- Sit ups (core)-1m
- Tire flips-1m
- Step ups-1m
- Dips-1m
- Stance and motion
- Leg throws (core)
- Double leg lifts
First Match of the Day
3-2-2
3-2-2
7 minutes-Sparring neutral (1 & 1's)
- Favorite takedowns w/resistance
- Always begin with hand fighting
- Always finish with hard cut
- Alternate
50 push ups
50 Sit ups
50 Burpees
50 Sit ups
50 Burpees
Second Match of the Day
3-2-2
3-2-2
Sprints
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