- Do the following:
- Walk on your heels – 15m out and back
- Walk on your toes – 15m out and back
- High knees – 15m out and back
- Heels to your butt – 15m out and back
- Side shuffle – 15m out and back
- Skip forward – 15m out and back
- Skip backward – 15m out and back
- 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.
MacDonald Academy of Martial Arts
Kenpo Karate, Krav Maga, and Fitness for the Boston / Watertown area
Our Instructors
Our instructors are highly trained and certified in their respective disciplines. Brian … Learn More
What People Are Saying
We're proud of our achievements as a school and in the community. Awards: We've been voted "Best of the Best" Martial Arts in Watertown - from 2003 through 2013! MSA and GKM are survey … Learn More
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