WARM-UP: 10 minutes of monostructural activity. Get out of the house and run, bike, skateboard, power walk, gallop!
Part 1, kicking combinations from kumite dachi 15x each side. Do this as quickly as you can (FOR TIME) while maintaining power and quality:
1.) Gyaku hiza geri, plant foot back to gyaku, then do a gyaku mae geri, and plant foot back to gyaku.
2.) Gyaku hiza geri, plant foot back to gyaku, then do a gyaku uchi mawashi kaege, and plant foot back to gyaku.
3.)Oi mae geri, gyaku soto mawashi kaege.
4.) Oi Yoko geri (forward), gyaku Yoko geri (forward)
5.) Gyaku kin geri, plant foot back to gyaku, then do gyaku mawashi geri and plant foot back to gyaku. Note your finish time.
Rest 1 minute
Part 2, conditioning FOR TIME:
-25 half squat to vertical jumps
-100 hollow rocks
-200 jumping jacks
-400 seiken chudan tsuki from sanchin dachi
Rest 2 minutes
Part 3: FOR LOAD
Farmer’s Carry dumbbells (or water jugs or filled grocery bags) in each hand 3 minutes away from your house without putting the weights down. Once you have traveled for 3 minutes, you may put the weights down, recover as long as you need to, and head back home without putting the weights down.
-Take off your belt and use it to assist you in doing a laying down split stretch (2 min per side)
-Use the belt to increase the stretch on a seated “toe touch” (2 min)
-Wrap the belt around a table leg or post. Do a seated split stretch in front of the post (2 min)
Here you go!