Mike Fry

Here is a great timed circuit that you can do for all grapplers/fighters....Its more exercises but its very grappling/MMA specific and at the same time works great

With a partner

Pummel for 30 seconds (fighting for inside control)

Sprawl to double leg partner lifts 30 seconds

Knees from the clinch 30 seconds (alt left and right)

Pummeling 30 seconds

Lift and dump 30 seconds (bear hug/clinch to single leg/high crotch, take to the mat)

Stand ups w/ return to the mat 30 seconds (wrestling stand up's)

Pummeling 30 seconds

Sprawl to partner lift 30 seconds

Pummeling 30 seconds

Partner carry 30 seconds

Rest for 1- 2 minutes and repeat as needed...If you can :)