<h>Warmups</h> <ol> Shadow boxing 75 jumping jacks 25 pushups cat stretch 25 wide pushups cat stretch 10 reverse negative pushups (start low, not on the ground, push up to halfway on the count, back down when say 'down') cat stretch 25 bicycles 15 crunches with legs pulling in as well (like jacknives, but collapsed) stretch up (3) 20 Squat jumps <i>Tiny</i> break 10 squat thrusts </ol> <h>Live Round</h> Go for about 3 minutes apiece: <ol> Straight Lead Straight Lead/Backfist Straight Lead/Uppercut Straight Lead/Hook (high) </ol> <h>Kicking Shield</h> <dl dt_class="field"> 15 front kicks rear foot moves first, hit with ball of foot, square up shoulders, use lever, land forward, throw body into pad with leg leading, retract quickly, back into bai jong 12 hook kicks rear foor moves first, hit with instep and shin, rotate rear foot back, so hips line up over rear foot. Kick comes straight up from front foot and hip throws it into the pad, like a whip. Use lever, land forward, ready with hand 12 side kicks rear foot moves first, don't cross over, stay close enough not to cross, but far enough to get the leg out in front, hitting with the heel, so the rear foot again turns backward and the hips come over. Keep the eyes forward and use the lever again. Retract quickly and land forward. </dl> <h>Trapping</h> <dl dt_class="field"> Pak-Sau hand moves first, make sure to slap hard into the body, try to hit the forehead with the lead hand, make the opponent's weight be back on their heels. Push shuffle into the opponent for this technique. Pak-Sau/Lop-Sau Same as above, but when the parry comes across the center line, simply let the striking hand snap back from the elbow, "opening the door", bring the rear hand up under the lead arm, grab the parrying hand at the wrist, sliding down if necessary. Pin the parrying arm over the other, already slapped arm and backfist with the lead hand. Alternately, you can pull on the parrying arm and backfist, to double the power Pak-Sau/Lop-Sau/Arm Bar Same as above, but after the backfist, step through with the lead leg and yank the opponent's arm under the lead armpit, using the rear hand that already holds it. The opponent's arm should be have the elbow pointing straight up, as well as the palm. With both hands holding the back of the hand, pull up on the arm, keeping the tricep part pinned between your arm and your body, so the pressure is exerted at the elbow. You can also press on the back of the knuckles for a wrist lock, or grab the pinkie finger and just pull it away or break it. In the street, you could avoid the arm bar by just throwing a quick forearm into the exposed elbow after the lop-sau (stepping in slightly, but making sure to retract quickly). This will likely break it. Alternately, if you want to do the arm-bar anyway, you can step in with that lead leg and throw a lead elbow before using it to lock the opponent's arm. Pak-Sau/Lop-Sau/Figure Four Same as step two, but now, after the Lop-sau, lift the arm, bending it at the elbow (so it looks like you're having your blood sample taken), loop through with the lead hand and loop behind your rear wrist, locking the arm in place. The rear hand should be holding the opponent's hand near the knuckles. Step through with the rear leg and press down on the arm, pushing the opponent to the ground (in the street, this is done violently and quickly). Once there, drop the knees onto the ribs and head, keeping the wrist locked, then, with the knees exerting pressure, pull up on the hand, from the knuckles for leverage, bending the hand in. Again, in the street, this is done very quickly and will break the wrist, just yank up).</dl> <h>Finale</h> Rear-leg roundhouse pyramid (7)