Warmup: ballistic footwork, jump rope
Striking Skill Work:
1. advancing L straight
2. advancing R straight
3. advancing L straight + advancing R straight
4. bob and weave
Grappling Skill Work:
1. mount escape to butterfly guard
2. butterfly guard sweep to mount
4 Station Rotating Tabata
Heavy Bag Work - hard, fast punches
sledgehammer swings on tire
As with “Tabata” interval training, this workout calls for 20 seconds of work, followed by 10 seconds of rest. For this workout, participants rotate to the next station after each 20sec work/10sec rest round. Participants can rotate through the 4 stations any number of times. This class rotated through 5 times.
Grapple with a partner. One person starts in the mount.