We will meet at the dojo at 9:30 and head over to Crossfit WA4
Session at Crossfit will include:
General warmup including dynamic stretching
Work out of the day (W.O.D)
A. Handstand work & rope climbing
B. Max rep burpee pull ups in 4min
300m run buy in
C. Dragon Flags
Then in the dojo we shall be performing the following:
Quick dynamic warmup (head-to-toe)
Sparring with full protective equipment: 3x 2:30 rounds each (light)
Pad work: Focus on combinations and footwork 3x 2:00 rounds each (moderate power)
Speed interval style on heavy bags: knees and elbows only 5x 30s
Static stretching (head-to-toe)
Enjoyable hell!
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