Wrestling

Warm Up (10min)

• Shadow Wrestling
  • 3 x 1min with 1min stretching between rounds
• Pummel to Double Under

Lesson (30min)

• Pummel – Double Under Hook – Takedown
  • Establish double Under Hooks, cut an angle and takedown

• Pummel – Double Under Hook – Hip Throw
  • Establish double Under Hooks, cut an angle
  • When your opponent resist the takedown
  • Hip pop & knee lift to take your opponent down

• Pummel to Fireman’s Carry
  • From a loose Pummel, As your partner takes the Under Hook you catch the tricep.
  • Taking your head under the same armpit, catch their same knee with your other hand
  • Shoot your opposite knee behind their foot
  • Take their body weight toward their head as your other knee hits the floor
  • Throw them off your shoulders, realising their leg and pinning their shoulder with your shoulder

Live Rounds (20min)

• 1 x 3min Flow
• 4x 3min Hard