Get a killer total body workout as you train common BJJ movements along with black belt Dustin Koppel. You’ll be sore and worn out after this one, all while getting repetitions in on your most important training movements – without a partner!
ROUND 1: WARM UP 0:25
1. DOWNWARD DOG W/ NECK STRETCH
2. ROLLS TO SPINE
3. FIGURE 4 SIT UP TO BUTT
4. FEET BEHIND HEAD TO L&R TOE TOUCHES
5. HIP SHIFTERS
REST 1 MINUTE
ROUND 2: SHRIMP 7:10
1. SHRIMP IN PLACE
2. ACROSS FLOOR
3. WITH CRUNCH X 2-10
4. SHRIMP TO PUSH UPS X 5
5. 1 LEG SHRIMP/ 30 SECONDS EACH
REST 1 MINUTE
ROUND 3: ROLLS 13:47
1. R&L ROLL – KNEES
2. FIGURE 4 TO KNEE
3. R&L ON KEE STAND UP
4. BACK ROLL TO STAND
5. 5 X SQUAT TO F. ROLL, 10 X JUMPING JACK TO B. ROLL
REST 1 MINUTE
ROUND 4: STAND & BASE 20:27
1. 30 SEC HOLD EACH SIDE L&R
2. 30 SEC PULSE EACH SIDE L&R
3. R&L LEG KICK BACK
4. STAND & BASE L&R
5. THUNDER SIT UP TO STAND L&R (5X)
REST 1 MINUTE
ROUND 5: CARDIO 27:07
1. SPRAWL, ROLL
2. STAND & BASE TO BACK ROLL
3. SHRIMP X 4 STAND & BASE
4. SHRIMP TO FIGURE 4 GET UP
5. MTN. CLIMBERS TO KICK OUTS
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