May 18, 2020 – Giri

Warm-Up: (7 min)

-Footwork: 50 total “push forwards” in kumite dachi, and 50 total “push backwards” in kumite dachi

-For two minutes, keep your feet planted in hidari kumite dachi (don’t move them except to pivot), and only throw hand techniques. Start slow and pick up the pace every 30 sec.

-Footwork: 50 total “step forward and then push forward” movements. And then 50 total “step back and push back” movements.

–For two minutes, keep your feet planted in migi kumite dachi (don’t move them except to pivot), and only throw hand techniques. Start slow and pick up the pace every 30 sec.

Kata Work (15 min)

-Re-watch Kancho’s Naihanchi video (email me if you need it again)

-Perform Naihanchi 3x

-Practice the kata of your choice 3x

Conditioning: (15 min cap)

42-30-18

Hollow Rocks

Chudan Yoko Geri (from yoi, side to side)

Burpee

Mobility: (10 min) Belt stretches (use your belt)

-Lying down hamstring stretch (2 min/side)

-Seated splits stretch down the middle to an anchor (2 min)

-Standing squad stretch with belt OR couch stretch(2 min/side)