Warm-up: 400m, shadow box
Striking work: front kick
Grappling Work: Old School sweep from half guard
Workout: Team Workout
teams of 2 or 3
Team 1 - run a 400m
Team 2 - As many sprawls as possible before last member of Team 1 finishes 400m
Team with most sprawls wins. Losing team does does 10 burpees.
In this case the teams were “Team Badass” and “Team Hardcore”. Team Badass won, so Team Hardcore shouted “Go Team Badass!” as they counted each burpee. Team Badass were good sports and did the burpees too.