• 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.

Here’s an online Tabata timer. There are also mp3 downloads.