12/9/2011 Early AM Session

5:48

Warm up:
Elliptical: 2 min warm up (level 1)
Active Recovery Intervals:
3 x 20sec/40sec (level 8, level 11, level 15)
30sec/30sec (level 15)
45/15 (level 17)
1 min recovery (level 10)

Brief dynamic stretch

Bag work:
5x60s/10s - lead right: jab, low round kick
Lead left: jab, low round kick
Lead right: jab, cross, low round (front leg)
Lead left: jab, cross, low round (front leg)
Knees: roundhouse center, roundhouse center, straight

Sai kata: 3x each
Zen shin kotai
Shiohai
Rohai sho
Bassai
Mugen
Yosei

Finisher:
10 wheel rollouts
100 rope turns (for speed)
10 rollouts
40 double unders
10 rollouts
100 rope turns

5 pullups
5 chin ups

6:50 (currently stretching)

OSU!