Warm up: Run 5 laps (1000M), first person in does 0 burpees, second person in does 5 burpees, third person in does 10 burpees, fourth person in does 15 burpees. As you finish your burpees stretch on your own.
I was 4th, so I had to do 15 burpees.
Skill: With a partner and focus mitts 1) Three advancing left straight punches, shuffle forward explosively, in fighting stance, step off line to left; 2) Right straight as you step off line to right; 3) 4 punches (any combination) in a forward explosive movement.
These were a good workout...moving constantly during the drills.
Skill: Pankration throw - so much fun!
Workout:
round #(x) on the minute for 15 minutes.
Each minute is one round.
x = Sprawl + R-Round kick + L-Round kick (on heavy bag)
In the first minute do one of x.
In the second minute do two of x...in the third minute do three of x...
Continue until you can no longer complete the required reps or for 15 minutes. If you can't make the number of reps in the minute, start laddering down each minute until the 15 minutes expires.
I got through the 10th round, got 10 on the 11th round, and laddered down 10,9,8,7 for the remaining minutes. That's 99 iterations!
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