3 mile warm up run, 14 rounds holding pads for set combinations, 14 rounds hitting pads set combinations, 10 rounds on heavy bag and body shield, smashing medicine ball to ground, 10 rounds freestyle combinations on pads, 10 rounds full on sparring rounds, 75 squat thrusts, press ups Russian twists, star jumps then 25 burpees
Black belt second dan
Add on four against one trapped in corner and escape.
Black belt third dan
Add on static pull ups, medicine ball slam and rope wave work.
Determination and guts to get you through it… Well done everyone!