My own pre-class 15 min warmup consisting of some BJJ movements:
- Shrimping
- Hip escape #2
- Back rolls (part of hip escape #6)
- Dumpster run
- Stretching
Class:
- 5:00 jumping jacks for speed
3 sets of the following (no rest between movements, 3 seconds is allowed time or else dumpster penalty run)
- 2:00 squats with kettlebells raised to shoulders, I used 2x16kg and 2x12kg when I got tired. Not supposed to come all the way up.
- 1:00 squat with shoulder press
- 1:00 jump rope for speed, on middle round replace with burpees
more weights
- 1:00 push ups, chest has to hit floor, no droopy ass
- 2:00 sit ups, all the way up
- 1:00 sit ups, half way up
- 1:00 leg raise
- 0:30 flutter kicks
- 2:00 curls using boxing ring to support calves but bent over slightly, raise to 3/4 lower to 1/4 i used 20lb dumbbells for this
- 2:00 tricep dips on boxing ring
outside
- dumpster run
- rabbit hop suicide (approx. 40yd and back)
- parking lot suicides (incremental suicides running first to farthest parking line, 10 jumping jacks, sprint back, then go 1 line closer, etc... approximately 10 lines) no resting (other than jumping jacks)
- dumpster run
- round kicks each leg ~2:00 using pole for support
- front kicks each leg ~2:00 using pole for support
- stretching
post-class bonus
- 1mi treadmill at 10:00 pace to try and flush lactic acid
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