Cardio
30s sprint
30s push up 30s plank
30s sit up 30s boat
30s squat 30s iso half squat
Half up plank max effort
Developed the following
Close attack--
Forward knee for space--groin kick--hammerfist--head kick
Off Push-
Fake Right hand-advancing front kick-driving knees
Self defense
Choke from Front against wall
(student had been attacked with this)
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