We always start off with 5 minutes of stretchin, with jogging anytime we aren't doing anything. then we either do some agility exercises, lift weights or do a little activity we call fun and games. Thats about 10 minutes. Then we drill for 1 hour. After that it is 30 minutes of live wrestling followed by a 10 minute conditioning program. I dunno if ya'll have ever tried to bear crawl backwards but that stuff ain't very fun!After this we put in some old monk music and stretch down for 10 minutes.
Other days we "Red Flag." We stretch for 5 minutes, then jog for 20. While we jog, we all jump through boxs, and burn out on pullups and dips. Then we live wrestle for 90 minutes followed by 20 more minutes of joggin with boxes, ropes burnouts or whatever our coach feels like torturing us with.