GROUND-AND-POUND
1 MINUTE
Rain down punches and elbows. Switch between
side guard, half guard and mount.
WEIGHTED RUSSIAN TWISTS
1 MINUTE
Sit on the floor with your knees bent and your feet pinching a body bag. With both hands, hold
the sides of a weight plate. Brace your core and rotate your torso to the right as far as you can.
Reverse your movement and twist to the left as far as you can.11
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