Survivor Mix: Martial Arts Training Involution #201

Warm-up thoroughly for at at least 8 minutes. Do 8 minutes of MBF or either 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work.
Wrestling and grappling mix. Select a sandbag or heavy bag appropriate to your size and fitness level (I used a #70). Set timer for 3 x 3:00/1:00. Do Scarf Hold Switches from hip to hip until you can't do any more, then drop the bag and run Wrestling Clocks until you fail. When you do, put the bag in your Bottom Scissors and squeeze until you gas, swap your ankle wrap and squeeze again until you gas. Then go back to Scarf Hold Switches and repeat until the bell rings. When it does, shoulder the bag and walk laps for your 1:00 "rest." When the 1:00 is over, pick up where you left off and do that two more times. When you're done you should be "moist."
Sprints. Set a timer for 30-second intervals. Sprint for :30 and then walk for :30. Repeat 9 more times for a total of 10 minutes.
Contemplation. Cool down for about 3 minutes, then set a timer for 10 minutes. Have a seat in your posture of choice and regulate your breathing. Leave your eyes open, and do not fidget, wiggle or scratch. Now think about exactly nothing. Clear your mind as completely as you can and allow yourself to stop thinking in words while maintaining total awareness of your surroundings.