<h>Warmups</h><ol> Shadow boxing 10 Squat thrusts with 5 pushups on each one 35 crunches (legs up) 35 left over right 35 right over left 25 leg raises 100 jumping jacks 60 calf raises 10 squat jumps </ol><h>Drills</h><ol> Mirror drill - 3 minutes 20 Inverted hook kicks 2 minutes practice spinning back kick 2 minutes practice spinning hook kick Pak sau, opponent resists, go to lop outside lop outside, opponent resists, go to pak sau opponent paks, you pull back to avoid the pak and pak the opponent Low straight lead to high straight lead to rear straight straight lead to hook kick to jab/cross/jab </ol>