<h>Warmups</h><ol> Shadow box - 2 minutes 35 crunches (legs in air) 35 crunches, left over right 35 crunches, right over left 25 leg lifts Stretch up (like a seal) 3 times 25 diamond pushups 10 negative pushups (long) 100 jumping jacks 25 squat jumps </ol><h>Footwork</h><ol> Step and slide forward Step and slide back Step left, step right Quick advance </ol><h>Drills</h><ol> Standing front kick Pendulum front kick Quick advance front kick Standing hook kick Pendulum hook kick Quick advance hook kick Sensitivity drills - lop inside, lop outside, hand drop = attack, pak sau Active sensitivity drill - finger jab at opponent, opponent gives one of 3 energies, lop inside, lop outside, pak sau (and lop outside can always be forced into pak sau anyway) Finger jab, lop outside, read knee to bicep blast into a blood choke </ol><h>Boxing Drills</h><ol> Low straight lead, straight lead, backfist Straight lead, low hook, rear straight Low straight lead, uppercut, rear straight </ol>