BJJ Guard retention drill that will take you to the next level – Chad the Beast Hardy


Frank Shamrock warm up


50 alt arm up and feet
20 squats
10 dive bombers
15 seconds of supermans
15 neck bridges
15 neck bridges alternate (belly toward ceiling or back toward ceiling)
20 situps, left to right (hands slap between knees, alt)
15 second flutter kick
20 mountain climbers
Some calf thing