BJJ

Practiced judo style takedowns

2 min rounds, 2 on 1 off

3 rounds

Breathing and Bracing

Ring Push Ups

Single Arm KB Row

Chop Press

4 sets x 8 reps each

Split Single Arm KB Press

Ring Rows

3 sets x 8 reps each

Quadraped Back Breathing

Side Bridge from Knees

Three Month with plate

2 sets x 20 sec each