Training Ugly and Jiu-Jitsu

20 seconds of slow work followed by 20 seconds of fast work!! 7 Seconds of Rest

20 seconds of slow work followed by 20 seconds of fast work folowed by 40 seconds of medium paced work that is interupted with static holding energy.

20 seconds of slow work followed by 20 seconds of fast work folowed by 40 seconds of medium paced work that is interrupted with movement counter

20 seconds of slow work followed by 20 seconds of fast work folowed by 40 seconds of medium paced work that is interrupted with movement coutner.