Warm up:
Wrestling drills
Circuit – In pairs, each exercise for 1 minute, with a 10 second break and then another minute.
Elbows/palm into pad – One partner throwing elbows/palm, the other holding the pad.
Fitball throws – A common wrestling drill where one person rolls the ball along the ground at pace, and his partner drops onto it with their chest, and bounces back up – rolling the ball back at speed in the same motion.
Skipping – Continuously for 2 minutes
Sit ups - With 5 kg weight. Each partner facing each other with legs locked, passing a 5 kg weight to the other at the top of the sit up.
Knee Kicks – One partner holding the pad, the other kicking upwards with the knee, alternating between legs when tiring.
Warm down
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