Pre-opening menu

Warm up

• Jump rope, grappling movements, bag strikes

• Chicken kickin combo

• Light sparring

Technique

• Bodylock takedown /outside trip

• Sky dive / s mount armbar

• Alcatraz mount escape

• REVIEW

Contact

• Situational / mount escapes

After party

• Weighted lunges

• Flys

• Head kicks

• Bicycle crunches