APH-2025-107

Overview:

• Quarterly Goal: Compete at ADCC Open Atlanta
• Monthly Focus: Wrestling to Leg Entanglements
• Weekly Objective: Leg Pins and Attack Transitions

Warm Up:

3 x 10m each:

• Lunge + Cossack Squat
• Lunge + Kick
• Bear Crawl
• Crab Walk

Work:

• Shoulder CARs, 2 x 3
• Hip CARs, 2 x 3
• Weighted Shoulder CARs, 1 x 3 (2.5#)
• PAIL/RAIL Hip Internal
• PAIL/RAIL Hip External
• Jerk + EQI Split Squat (each side)