Palm Heel Strike
Horizontal elbows (1-3)
Choke from the front (1-hand pluck)
Drill: Defender starts with 20 burpees as fast as possible and then waits with eyes closed. They are then attacked with either choke from the front or a bump with a kick shield. The defender must not know who their attacker will be. Defender must respond accordingly (palm heels or knees to pad) while also yelling out a description of their attacker, e.g. “Tall, short brown hair, blue eyes, white shirt…” etc.
Review fall breaks and getting up safely
Review front and round kicks from the ground
Ground – Foot grabs (stripping, inward spin, and outward spin)
Bearhug from behind (arms caught)
Drill: Defender starts in ground fighting position and is attacked with a foot grab. Once they free the foot they get up and strike a kick shield. An attacker bearhugs from behind, trying to trap the arms. Once they are free the drill restarts.
Warm up – 10 seconds each: pushups (fast), jumping jacks, squats (fast), jacks, crunches (fast), and jumping jacks. After a 15 second rest, the round repeats. Repeat 5-10 times.
Clinch work – partners start in neutral clinch position and try to establish dominant hand position, delivering light knees throughout.
Spinning outside slap kick
Scissor front kick
2 jumping front kicks
Jumping side kick
Combo (to tombstone or kick paddle): inside slap kick, spinning outside slap kick, Scissor front kick, spinning heel kick, jumping side kick. If you get it all post a video!