Warm up: Run 4 laps. 1st person in does 0 burpees. 2nd and 3rd person in do 5 burpees, 4th and 5th person in do 10 burpees, 6th and 7th person in, do 15 burpees. Stretch.
Skill: Round kicks (Right + Left + Right)
1 hill sprint
15 slam ball (20#/12#)
30 Round kicks on heavy bag
Pack - 3 rounds of above
10 slam ball (lighter weight)
20 round kicks on heavy bag
Skill: Escape closed guard w/ base and posture. Escape closed guard +pass opponent’s legs+ punch to face of opponent on mat then take side control. Escape the mount (trap and roll to closed guard) then escape the closed guard.