Warm-Up: (6 minutes)
-4 minutes of tabata shadowboxing (20 sec on, 10 sec off for 8 rounds)
-15 seconds each of the following 8 “passes”
Side step over and under (karaoke shuffle)
Kihon: (10 minutes)
Do 20 strikes of each of the following techniques:
-10 different hand strikes of your choice
-4 blocks of your choice
-5 kicks of your choice
Conditioning: (14 minutes)
Every two minutes for 14 minutes, do the following:
-Tsuki No Kata 1x
-10 Push-ups (on knuckles preferred)
-6 tobi nidan mae geri
Main Focus: Getting off the ground w/ strikes (15 minutes)
1.) From the “on your backs” position, roll up on to your feet without using your hands 5 times per side. Be careful and mindful of your surroundings when you go back to the ground.
2.) Get up and throw an oi gedan mawashi geri followed by a gyaku gedan mawashi geri. Keep your hands up! 5x/side
3.) Get up and throw an oi seiken jodan tsuki, gyaku seiken chudan tsuki, and then a gyaku tobi hiza geri (flying knee). 5x/side
4.) Practice the technical stand for 5 minutes (https://www.youtube.com/watch?v=yC_sSqO4Vx0). If you already know how to the Turkish get-up, this is not very different.
5.) Perform the technical stand, followed by an oi yoko geri and then another step-behind oi yoko geri blasting through the same opponent. 5x/side
Mobility: (10 minutes)
Spend 10 minutes doing self-guided mobility based on how you’re feeling. Set a timer and use the whole chunk of time.