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,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 
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,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 
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,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 
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,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
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,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 
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,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