This week Tim and Ka Bien managed to join us after returning from a series of trips overseas. Props to them for making the effort despite being jetlagged. In addition, Ben turned up too! Seeing that some of us only had like three hours of sleep, I didn't want this session to be *too* hard:
1. Dynamic warmup (full body)
2. Crocodile walk (upper body & core)
3. Frog jumps (legs & cardio)
4. Striking (full body)
5. Burpee shuttles (cardio)
Striking was kept simple, just 1-2's and low kicks. I would love to progress on to more advanced stuff, but we really need to get the basics right, especially the fighting stance. Remember, it's no use trying to punch with power if your stance is not balanced to begin with. Punching power starts from the ground.
The last bit of fun came in the form of burpee shuttles. It involves a shuttle run with ten punches at one end, and steadily increasing burpees at the other. Something like this:
10 punches, run, 2 burpees, run, 10 punches, run, 4 burpees, run, 10 punches, run, 6 burpees...
Everyone managed to finish their target eight burpees and I did my usual ten followed by a 2-minute round on the kick shield. The burpees didn't feel too bad, but I was struggling on the kick shield. Not bad guys, try for ten burpees next time!
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