BJJ
Ankle Lock defense from standing to Omoplata
Rolled 4 rounds of 5 min
Accessories
Kang Squat (2:1:1:1)
4 sets x 3 reps @ 85, 105, 125, 135#
GHD Hip Extensions (3:0:2:1)
4 sets x 6 reps @ 20, 25, 30, 35# DB at chest
Back Squat (2:0:X:1)
5 sets x 3 reps @ 155, 175, 195, 215, 225#
RNT Reverse Lunge (w/ DB OH) (2:0:X:1)
4 sets x 6 reps each leg @ 20#, 30#, 40#, 50# DB
Supine Leg Lowering (4:1:1:1)
4 sets x 8 reps
Kettlebell Side Plank
4 sets x 45 sec each side @ 26# KB
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