Jiu-Jitsu
6:00pm
Warm-up
300yrd Shuttle (10-20-30-40-50)
Dynamic Stretch
20yrd Flamingo
20yrd Quad Flamingo
20yrd Knee Hug
10yrd Flamingo + 10yrd Stride
10yrd Quad Flamingo + 10yrd Stride
10yrd Knee Hug + 10yrd Stride
Sprint Drills
2x A-Skip
2x High Knee A-Skip
2x B-Skip
2x Skip for height
Build-ups
3x 30yrd
3x 30yrd
Sprints
5x10yrd Walk back
Rest 3:00
3x20yrd walk back
Rest 3:00
1x30yrd
1x40yrd
1x50yrd
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