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Summer Break Workout #5: Thursday 07.08.10

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.

5 min of jump rope or light jog
Do the following five sequences in order as fast as possible:
1. 50 Push-ups + 50 Squats + 50 Sit-Ups + 50 Jumping Jacks
2. 40 Push-ups + 40 Squats + 40 Sit-Ups + 40 Jumping Jacks
3. 30 Push-ups + 30 Squats + 30 Sit-Ups + 30 Jumping Jacks
4. 20 Push-ups + 20 Squats + 20 Sit-Ups + 20 Jumping Jacks
5. 10 Push-ups + 10 Squats + 10 Sit-Ups + 10 Jumping Jacks
Skills Work: Front Kick from the Ground (Back Position). Focus on getting your hips as high as possible to create the straight line from the knee of your base leg to your shoulder. DO NOT snap out the kick! Work the full range of motion very slowly.

For two 3-minute rounds: Jump rope or do any combination of jumping jacks, high knees, heels up, etc.
Do each of the following using the Tabata protocol (8 rounds of 20 sec work, 10 sec rest), no additional rest between exercises. So, you’ll do each exercise for 4 min, totaling 16 min for the workout.
- Burpees
- V-Ups or Toe Touches
- Bas Rutten combo #4 (jab, cross, left hook, cross) as fast as possible with the good form and full extension you practiced yesterday, no pause between repetitions. If you have a heavy bag and can put gloves on in the 10 sec before this exercise begins, go for it.
- Backward Fall Break and Get Up repeatedly as fast as possible. Find a soft, rock-less patch of grass!
Skills Work: Practice bursting forward from a neutral position delivering a simultaneous defense and counter, i.e. 360° Defense. Train both sides and use a mirror if you can.

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.