100m Sprints (x6), or 100 Jump Rope Sprints(x6)
300 Elbow Strikes
100 Knee Strikes
30 Hip Escapes
30 Sweeps
30 Sit-thrus
10 Bridge and Roll
10 Push-Ups
10 Box jumps
5 Pull ups
100m Sprints (x6), or 100 Jump Rope Sprints(x6)
300 Elbow Strikes
100 Knee Strikes
30 Hip Escapes
30 Sweeps
30 Sit-thrus
10 Bridge and Roll
10 Push-Ups
10 Box jumps
5 Pull ups