,,,, ,Workout #1: Hand combat (15 minutes) ,,, ,Drill ,Reps,Sets,Rest in between sets ,4-man board get off,4 get offs x each side ,1,None ,Big man bags ,1 full rep x each side,1,Rest in line or giving look ,Samuri reaction,30 seconds work ,3,30 seconds or give look ,Contacted lifts,10 lifts x each side ,1,30 seconds or give look ,,,, ,,,, ,Workout #2: Hip work (15 minutes) ,,, ,Drill ,Reps,Sets,Rest in between sets ,Low man get off,4 get offs x each side ,1,None ,Flip flip ,1 full rep x each side ,1,Rest in line ,1-step hip flip,4 flips x each side ,2,Rest giving look ,2 and bend ,4 bends x each side ,3,Rest in line ,,,, ,,,, ,Workout #3: Get off + Hip work (15 minutes) ,,, ,Drill ,Reps,Sets,Rest in between sets ,Get off and bend,4 get offs x each side ,1,Rest in line ,Half hoop,4 bends x each side ,1,Rest in line ,Flip flip ,1 full rep x each side ,2,Rest in line ,Alternating flip flip ,1 full rep x each side ,2,Rest in line ,,,, ,,,, ,Workout #4: Pass rush moves (15 minutes) ,,, ,Drill ,Reps,Sets,Rest in between sets ,Back pedal get off ,4 get offs x each side ,1,Rest in line ,Swipe ,10 reps x each side,1,None ,Rip and remove ,10 reps x each side ,1,None ,Double fork lift ,10 reps x each side ,1,None ,,,, ,,,, ,Workout #5: All-around (30 minutes) ,,, ,Drill ,Reps,Sets,Rest in between sets ,4-man board get off,4 get offs x each side ,1,None ,Flip flip ,1 full rep x each side ,2,Rest in line ,Alternating flip flip ,1 full rep x each side ,2,Rest in line ,Big man bags ,1 full rep x each side,1,Rest in line or giving look ,Back pedal get off ,4 get offs x each side ,1,Rest in line ,Swipe ,10 reps x each side,1,Rest in between drills ,"Swipe, swipe, rip",10 reps x each side ,1,Rest in between drills ,,,, ,,,, ,Workout #6: Pass rush moves (30 minutes) ,,, ,Drill ,Reps,Sets,Rest in between sets ,Back pedal get off ,10 get offs x each side ,1,Rest in line ,Long arm speed to power,10 reps x each side ,1,Rest 30-60 seconds in between drills ,Long arm to arm swat ,10 reps x each side ,1,Rest 30-60 seconds in between drills ,Long arm spin back ,10 reps x each side ,1,Rest 30-60 seconds in between drills ,Long arm fall inside ,10 reps x each side ,1,Rest 30-60 seconds in between drills ,Fake long arm to grab grass,10 reps x each side ,1,Rest 30-60 seconds in between drills