Warm-up:
Blood Flow & Range of Motion Drills:
- Jog, Knees up, Butt Kicks, Backwards
- Lunges, Stretch Kick, Broad Jumps
- Forward Roll, Backward Roll, Judo Roll
- 1 Leg Shrimp, 2 Leg Shrimp
- Partner Shrimp Drill
- Break Fall, Get up/Back up, Repeat
- Forward Break Fall, Get Up
Stretch: Special Attention to Neck & Shoulder


Self-Defense:
Mount-Top Position:
Maintaining Mount, Striking from Mount
Pop Up and out, Getting Up From Mount
Guard: Top Position:
Top Guard Escape - Cover, Strike, Escape
Mount-Bottom Position:
Bottom Mount - Defend Punches, Bucking
Bottom Mount Escape - Buck & Roll
Choke/Headlock from Mount Escape