“Become like water my friend” – Bruce Lee
Warm-up
5 minutes
Skipping (jump rope):
– 30 seconds at a nice steady pace
– 30 seconds with high knees (bring your legs up to your chest as high as possible)
Do this for 12 sets with no rest between sets.
Bag work:
Note: if you don’t have access to a heavy bag do air kicks.
Round 1:
100 roundhouse kicks with your right leg.
Time to complete this is 3 minutes.
Do 15 burpee jumps.
Rest 1 minute
Round 2:
100 roundhouse kicks with your left leg.
Time to complete this is 3 minutes.
Do 15 Burpee jumps.
Rest 1 minute
Round 3:
1 roundhouse kick off your right leg.
Change leg.
1 roundhouse kick off your left leg.
Do this for 3 minutes non-stop
Do 15 burpee jumps.
Rest 1 minute
Run for 3 miles on road or treadmill
Warm down
5 minutes
