Wrestling

Warm Up (10min)

• Line Drills
• Pummelling – Rear Body Lock
  • From their pummel you trap their arm by grabbing their bicep
  • Lunge and duck under their arm, grabbing a rear body lock

Lesson (35min)

• Double Underhook – Shuck By
  • Establish a high double underhook, elbows up, and walk backwards
  • Your lead foot between their legs, they step their foot around your leg
  • As soon as their foot lands, elevate your knee and elbow rotating to their back
  • You have a good body lock, to start working takedowns

• Double Underhook – Slide By
  • Establish a high double underhook, elbows up, and walk backwards
  • Your lead foot between their legs, they step their foot around your leg
  • Level change and rotate around to their back
  • Establish a good body lock, to start working takedowns

• Pinch Headlock – Duck Under
  • Cross wrist, and same side elbow grab for a 2on1
  • Step in chest to chest, pushing their elbow out,
  • Elbow hand to under hook grabbing their shoulder,
  • Under side foot forward, between their feet,
  • Connect both hands for the Pinch Headlock
  • If their hand is trapped they get bit out, and pull their hips away
  • Step back and drop your head into their shoulder,
  • Step back in and slide your head under their arm
  • Drive up and turn into a rear body lock

• Rear Body Lock – Tilt
  • Walk hips in and since your hands to the side
  • Pop your hips and tilt them head down on the winch side

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard