Warm-Up: (8 min cap)
200m run / 250m row / 500m bike
30 seconds of shadowboxing
20 kaege kicks, any direction you want
Conditioning: (12 min cap)
50 Burpees with an ab or leg slap and KIAI at the top instead of a jump
50 hollow rocks
50 superman back extensions. Legs and chest both lift simultaneously.
50 half-squat jumps. Touch a high spot on the wall next to you.
Technique Drills: (10 min)
-On the same leg, in kumite dachi perform gyaku soto mawashi kaege, gyaku uchi mawashi kaege, and then gyaku spinning crescent kick.
-Repeat that drill 20 times per leg.
-If this proves difficult, you can scale the movement to crescent knees instead of full kicks.
Kata: (15 min)
-Diligent practice on ONE kata of your choice
-Special focus on hikite, including kicks and blocks
Cool-Down: (6 min)
-Seated toe-touch with feet together. Focus on chest to knees. (90 seconds)
-Spread out to a seated straddle. Once again, stretch forward, continuously inching forward to touch a spot on the floor that’s farther away from you (90 seconds)
-Pigeon stretch (90 seconds each side)