Warm-up – light jog, bridging, push-ups & planks
Agility – hip heist, spin to score, tie-ups and move (hand fight), mobile on top
Neutral – review... tie-ups (add wrist), double leg series (add spraw to cutaway and crack down) new... front head and arm to collapse and go, punch shrug, wrist reaction to cross wrist
Top - review... under arms, mobility, carry weight, control hands, tight waist remove post, half series (basic and near wrist to hammer lock) new... spiral breakdown, high half
Bottom - review... hands, hips under, head-up, stand-up (indide & outside) new... building a base, returned to mat, high turn-in
LIVE & COOL DOWN!
Thursday, December 3, 2009
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