-200m jog / 250m row / 500m bike
-Do 10 circles each direction at each of the following joints: Ankle, Knee, Hip (hands on hips and doing a hula hoop motion), Shoulder, Elbow, Wrist, Neck
-400m jog / 500m row / 1000m bike
-Walk forward ten steps and back ten steps in the following stances: Kokutsu Dachi, Kumite Dachi, Zenkutsu Dachi, Kiba Dachi (side-stepping)
600m jog / 750 m row / 1500m bike
-Perform tsuki no kata 2x
KIHON (focusing on blocks): 50x per movement
-Chudan Uchi Uke
-Chudan Soto Uke
-Chudan Uchi Uke / Gedan Barai
COMBOS in Kumite Dachi (focus on blocking then striking)
20x each side
1.) Oi Osae Uke, Gyaku seiken ago tsuki, gyaku mae geri chudan (step forward after).
2.) Step back with oi jodan uke, then oi mae geri jodan and a gyaku jodan nukite (palm down)
3.)Slide back with oi chudan uchi uke, then gyaku uchi mawashi kaege (Step forward after)
4.) Step forward with oi chudan soto uke, then oi uraken gammen uchi, then gyaku ushiro mawashi geri (step forward after)
Take ten minutes to watch Kancho’s Naihanchi video and work through the steps. This is an important refresher so you don’t start to forget what we worked on Thursday.
-5 minutes of seated stretch in the splits. Start by stretching each individual leg, taking your chest toward the knee. Stay low while you travel across to the other leg. Once you hit each side, stretch in front of you, keeping your toes up to the ceiling. Pick a spot in front of you and touch it, then set your sights on a farther spot.
-1 minute of butterfly stretching