Warm up: Rolling forward, backward, tornado rolls
Drill: No-gi 101 drill (love this drill, and keep coming back to it)
Technique: 1. Kimora attack after peeling elbow during guard pass 2.Triangle attack from last set up
Sparring: x3 pairs on mats, winner stays on (positional, starting from closed guard) First to improve position which would score points in a comp gets you a win. I.e taking side, mount, back, sweep etc
submissions added 15 minutes in.
If I saw a key error, I'd cover very quickly what went wrong in a one to one then have them join back of que. This worked really well.
Quick Group Q&A (5min): How do I sweep from guard ? I demo the scissor sweep (adapted for no-gi)
Cool Down & Stretch (10-15min): Walking with focus on breath work to lower heart rate. Stretches focusing on groin, ham strings and calves.