Armbar Defense
Armbar Defense counter into Omoplata
Roll: 4 rounds of 4 min
Bracing
Goblet Box Squat
Back Breathing
4 sets x 10 reps each
Static Lunge (Double KB)
Banded Hip Rotation
3 sets x 10 reps each
Cross Crunch
3 Month w/ Heel Touch (hand on wall)
Plate Twists (Lunge)
3 sets x 10 reps each
Conditioning
10 Power Cleans (185#)
50 Double Unders
3 rounds
5:39
Conditioning
10 Power Cleans (185#)
50 Double Unders
3 rounds
5:39
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