“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 5 minutes.
- Do 15 burpee jumps
Rest 1 minute
Round 2:
- 100 roundhouse kicks with your left leg.
- Time to complete this is 5 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