3x1min rest for 30 secs, 2x2mins rest for 45 secs, 1x3mins rest for 2 mins – complete 2 rounds at max effort. was able to complete 5.3 miles – stayed at 11 until last 1x3min set. good workout!
when standing in wrestler stance and opponent in on ground using legs to go for a sweep, the leg you have in front (for example your left leg) you use that leg to open opponents guard and place your shin on opponent (right) leg shin. at the same time catch opponents opposite leg with right hand and position it so you’re sitting on opponents shin/ankle. while in that position, begin to get heavy using your hips and start to smash your opponent. with your right hand grab opponents gi while your right arm is outside of opponents left leg. use your right arm to help push opponents leg to your left while blading your hips to your left. once opponent is lying to their left side try to mount by lifting their right arm up and sliding your left leg under their armpit, take mount.
an alternative is open opponents guard start to smash but let opponent float you by leaning forward and placing your hands in front of their head. as they float you blade hips to your left and position self to take side control.
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