Class − Unknown Date

Warmups

1. Shadow box − 2 minutes
2. 35 crunches (legs in air)
3. 35 crunches, left over right
4. 35 crunches, right over left
5. 25 leg lifts
6. Stretch up (like a seal) 3 times
7. 25 diamond pushups
8. 10 negative pushups (long)
9. 100 jumping jacks
10. 25 squat jumps

Footwork

1. Step and slide forward
2. Step and slide back
3. Step left, step right
4. Quick advance

Drills

1. Standing front kick
2. Pendulum front kick
3. Quick advance front kick
4. Standing hook kick
5. Pendulum hook kick
6. Quick advance hook kick
7. Sensitivity drills − lop inside, lop outside, hand drop = attack, pak sau
8. 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)
9. Finger jab, lop outside, read knee to bicep blast into a blood choke

Boxing Drills

1. Low straight lead, straight lead, backfist
2. Straight lead, low hook, rear straight
3. Low straight lead, uppercut, rear straight