October 30

3:00pm

• Doors open
• Set up/mop mats
• Begin warm ups at 3:25pm

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Pre-Practice Speech

• Train smart & avoid injuries
• Shower immediately after each practice/competition
• Don't lose equipment

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Pre-Combat-50m

Dynamic warm ups & full body stretch-10m
​Lead by Hunter Lajiness

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Essential Drills-40m

• OYO Takedowns
• OYO Turns & Tilts
• ​OYO Escapes & Reversals
• Leg rider counters
• Paint Brush Hands
• Defend leg attacks

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Combat-25m

10m Grind match
​30x30 Top

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Post-Combat

AMRAP
"As many reps as possible"

3m
10 Push ups
10 Burpees
10 Sit ups

2m
10 Hindu Push ups
10 Hindu Squats
10 Jumping Jacks

2m
Wrestler's choice... Pick 3 bodyweight exercises

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Next Competition...

Adrian Invitation is Saturday, November 3rd

HFC Van time is 5:30am!

DOUBLE CHECK WEIGH IN SHEET FOR ACCURATE WEIGHT CLASS

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