Friday evening MMA training, back on the grind. I arrived at the gym an hour earlier to do dips, band dislocations, overhead presses, and side raises to get the blood flowing to the shoulder that still hurts. After that, we started with some bag work and ground and pound as a warming-up. We also did guard passes and escapes back and forth. After that, some combinations included defense moves and high kicks, judo throws, and arm-bar submissions. We finished the training with 5 rounds of sparring.