2 Hours Training Time

20 mins Minutes - Warm up & Stretching

Warm up
- 1 Minute Jog
- 30 Seconds Side to Side (Switch at 15 Seconds)
- 30 Seconds Alternating dy agsisinukat saka (Switch at 15 Seconds)

- Front Roll (2 times hanggang sa dulo ng mat)

- Back Roll (2 times hanggang sa dulo ng mat)
- Front Shoulder Roll (2 times left & right)
- Back Shoulder Roll (2 times left & right)
- Shrimping (2 times hanggang sa dulo ng mat) - ituturo muna bago g
- Reverse Shrimp (2 times hanggang sa dulo ng mat) - ituturo muna bago g
- Bridging (1 time lang hanggang sa dulo ng mat) (sa 3rd bridge mag turtle)
- Bridge Shrimp (1 time lang hanggang sa dulo ng mat)
- Full Granby Rolls (2 times hanggang sa dulo ng mat) - ituturo muna bago g
- Half Granby Rolls (2 times hanggang sa dulo ng mat) - ituturo muna bago g
- Technical Stand up (2 times hanggang sa dulo ng mat) - ituturo muna bago g

Stretching
. . .

Technical Instruction: 40 mins

Optional (If there are many Beginners)

Basic Positions (Recap if all have experience)

- Closed Guard (Basic Closed Guard Escape)
- Side Control
- North South
- Knee on Belly
- Mount
- Backtake

Closed Guard: Overhook Triangle, Kimura Hipbump

Drilling & Positional Spar: 30 mins

Live Rolling 30 mins