Ameen

Tuesday:

warmup

300 squats

flextend

Tabata ab spinners

flextend

stretching

threee rounds of shadow sparring at 2.5 min each

3 minutes of easy shadow sparring

stretching

Wendsday:

Deck of Cards:

Jokers - flextend exercises
hearts - hot potato with 16kg kettlebell
diamond - ab spinners
clubs - super burpees
spades...

Thursday:

stretching/warmup

4 rounds of kicking drills at 2.5 min each

back kick wall exercise

hiza orosh (2.5 min)

flextend exercises

Tabata kettlebell ab spinners (first day)

flextend exercises

visualization (2.5 min)

flextend AC exercises

stretching

Saturday:

stretching

kata (2 times)

back kick wall...

Monday at the dojo we did basics and sparring practice, Tuesday we did basics and kata.

Sunday:

six mile walk

warm up/stretching

flextend

Tabata super burpees

flextend

stretching

back kick wall exercise

hiza orsoh (2.5 min)

3 rounds of shadow sparring at 2.5 min each

1 round of easy shadow sparring at 3 min

flextend AC exercises

visualization (2.5 min)

stretching