Saturday

Wrestling
Warm Ups:
3 Rounds for time

• 10 Air Squats
• 10 Cobra to Downward Dogs
• 10 Toe Touchers

Then do:

• 10 Sprawl Shoots
• 10 Scramble Drills
• 5 Forward Rolls
• 5 Backward Rolls
• 5 Cartwheels
• 5 Front Handsprings
• 35 ft Handstand Walk
• 10 Flow Drills
• 10 Bridge Flips
• 10 Base, Sit Out, Turn On Heads

Drills
10 Each:

• Snap Down Front Headlock Go Behind (5 left, 5 right)
• Outside Cradle From Standing Position (practice crushing a poor stance, when opponent puts chest near lead knee)
• Reversals
• Turn Ins
• Sit-out Hip Heists (explode straight out from opponent)
• Practice Down Blocks (partner tries to shoot and grab a leg, focus on keeping head and hands on partner when down blocking)

Strength
5-3-1
Bench Press (go heavy!)

*Do one 9ft legless rope climb in between each bench press set. Start with butt on floor. Lower self back to butt on floor.

Conditioning
3 Rounds
1 minute at each station, 15 second rest (to transition to next station)
18 Cals Airdyne Bike
20 Box Jumps 20"
15 DB Hang Clean and Push Press 20#/50# (boys / men)
20 GHD Sit-Ups
*If you complete the reps keep going till the minute is over. If you do not complete the reps within the minute, stop and move on to the next station.

Stretch
1 minute each:

• Couch Stretch
• Hamstring Stretch
• Pigeon Stretch
• Scorpion Stretch