Strength Power Endurance

Warm-up
Then:
5×10 SandBag Cleans to Shoulder (5 each shoulder)
4x15m Sandbag Overhead Walking Lunges
3×10 Sandbag Jump Squats (resting the bag behind your neck without undue pressure on your neck)
Then:
2x5minutes Double KB Jerks
2x5minutes Rack Hold
Then:
Jiu Jitsu/MMA Solo Floor Mobility Drills and Yoga