BJJ Specific Warm-up

2min Row/Run/Bike *THEN* 5min Foam Roll *THEN* 4 Rounds of the following 25x Neck Harness 25x Band Face Pulls 25x Band Monster Walks 25x Band Press downs

Depth Drop

2 x 3

SA Bottoms UP KB "Z" Press w/ Contralateral Band Pulldown Static Hold

2 x 25

KB Bottoms Up Split Squat w/ Front Foot Balance Disc

2 x 25

TRX Row Static Hold

2 x MAX

Tall Kneeling Paloff Press

2 x 20

I, T, Y's

3 x 30

Airdyne

1 x 20:00

20min AMRAP Airbike for Calories Every 2min complete 40m Sandbag Front Carry @ HAP *Focus on Nose Breathing only. **Attempt to increase pace throughout the AMRAP, start slow and build speed. Your last set should be your fastest.

DB Wrist Curl

4 x 50

Plate Pinch Grip Hold

BJJ Specific Warm-up

2min Row/Run/Bike *THEN* 5min Foam Roll *THEN* 4 Rounds of the following 25x Neck Flexion 25x Band Pull Aparts 25x Band Lateral Walks 25x Band Pressdowns

SL Broad Jump w/ 2 Foot Land

2 x 3

SA Bottoms Up KB Floor Press w/ Contralateral Band Pulldown Static Hold

2 x 25

SL Glute Bridge w/ Balance Disc

2 x 25

Scapular Pull-ups Static Hold

2 x MAX

Turkish Sit-up

2 x 20

Tibialis Raise

3 x MAX

Run

1 x 20:00

20min AMRAP 500m Row 40m Farmers Carry @ HAP *Focus on Nose Breathing only. **Attempt to increase pace throughout the AMRAP, start slow and build speed. Your last set should be your fastest.

KB Wrist Turnover

4 x 50

Reverse DB Wrist Curl

4 x 50

20min on AB - 00:30 @ 85% - 00:30 @ 50% *Focus on Nose Breathing Only.

Shoulders of Choice

3 x 15

Bicep of Choice

3 x 15

Tricep Choice

3 x 15

Backward Sled Drag

10 x 40 @ 90 lb

DB Pullover

10 x 10