Beginner (B1)
Palm Heel Strikes
Palm Heel Strike from Mount
Drill: Ground, Pound & Drag drill
Head Lock from Behind
Choke behind with a push
Drill: 3 Round Drill with Attacks! **Use attacks from todays lesson**

Intermediate (D1)
Double time Tabata- 40 seconds of intense work, 20 seconds of rest, 4 rounds
• Punches
• Front Kicks
• L/R Combination, Right elbow
• Knees
Headbutt Forward
Combination: L/R Combination, Right Elbow, Forward Headbutt
Inside Defense with counter v. Left punch (live side)
Inside Defense with counter v. Right punch (one counter)
Forward Roll
Drill: Focus Mitts
Striker; non-stop straight punches on pads, instructor; calls out a number (ie. 2, 3, 4….) and the striker must execute the number of forward rolls called out by the instructor. Be sure to stay in front of your partner, stand up as soon as you’re done.

Advanced (D1)
Thai Pads: 2 rounds of 2 minutes
20 Straight punches- 2 Sprawls
20 Hooks- 2 Sprawls
10 Round Kicks (Right)- 2 Sprawls
10 Round Kicks (Left)- 2 Sprawls
20 Knees- 2 Sprawls
Plucking/Rowing Defense v. Side Kick
Stick - Overhead defense
Advanced Gun – under the chin, in mouth, grabbing hair etc
Drill: defender eyes closed, defend Stick overhead, Advanced Gun or Plucking/Rowing defense v.Side Kick