know how you feel mate, i've poped a disc out of my back doing judo now i cant even do drills in BJJ, really really sucks only tryed judo to improve my stand up now i cant train at all for at least a month.
anyway do the drills mate and skip the sparring, or try doing flow sparring.






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This is not a gif. It is an actual video of Fedor doing infinate press ups.