Warm Up (10min)
- Line Drills (5-min)
- Flow Wrestling
Lesson (40min)
- Mat Returns
- Rear Position Standing
- Make sure to keep hips together & hands clinched.
- If they start to open the gap step to close.
- Lift & Tilt
- Step around the corner,
- Pop your hips,
- Once their feet come off the floor tilt them forward,
- Make sure to load their hands.
- Lift Tilt & Knee Sweep
- Same as above,
- Add the knee sweep, using your outside leg.
- Leg Ride
- Cut the corner,
- Take your outside leg in front of their near leg and behind their far leg,
- Straighten your leg and sit down.
- Keep them extended so they can’t push your foot off.
- Keep sitting on the hip that has the hook.
Live Rounds (25min)
- 1 x 2min One&One Drill
- 1 x 2min Two&Two Drill
- 5 x 3min Hard
