• 5 min of jump rope or light jog
• Do 10 burpees every minute on the minute for 10 minutes. (Yup, 100 burpees!) The faster you do each set, the longer you can rest before the next…
• Skills Work: Take a break. You just did 100 burpees.

HAPPY NEW YEAR!
Don’t forget that classes resume Monday, 01/02/12!

• Do the following:
  1. Walk on your heels – 15m out and back
  2. Walk on your toes – 15m out and back
  3. High knees – 15m out and back
  4. Heels to your butt – 15m out and back
  5. Side shuffle – 15m out and back
  6. Skip forward – 15m out and back
  7. Skip backward – 15m out and back
  8. Inch worms – 5 reps
• Four rounds of the following interval:
  • Sprint 30 sec
  • Jog 90 sec
• Skills Work: From a neutral stance, practice explosive plucking defenses against stationary chokes from the front, sides, and behind. Use a mirror if you can.

• If you have a foam roller, experiment with some of these mobility ideas.
• 5 Rounds of: 5 Squats, 10 Push-Ups, 15 Sit-Ups
• End with Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
  10 seconds off. Repeat this 8-10 times.

• Experiment with some of these warm-up ideas.
• Three 5-minute rounds consisting of the following circuit:
  • Shadow Boxing – 0:30
  • Sprawls – 0:30
  • Push-Ups – 0:30
  • Mountain Climbers – 0:30
  • Burpees – 0:30
  • Shadow Boxing – 0:30
  • Sprawls – 0:30
  • Push-Ups – 0:30
  • Mountain Climbers – 0:30
  • Burpees – 0:30

  1:00 rest between rounds.
  

• Skills Work: Side Kick static holds, 5 reps each leg. Use support if necessary.