Place heavy bag on floor, put on gloves, and set timer for 10 minutes. Get on floor beside bag and shrimp away from bag 5 times. Shrimp back. Get up and punch the air 5 times. Splay with forearms to the bag, pop up, and repeat four more times. After 5th splay, mount the bag and strike 10 times as hard as you can. That’s one set. Do as many sets as you can before the timer beeps.
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I teach free of charge through Heritage Arts , a 501(c)(3) educational charity offering free or donation-only classes related to martial arts, fitness, outdoor skills, and spiritual development. Distance learning programs available. Visit the Heritage Arts website to find out more, or click here to join the Heritage Self-Defense group on Facebook.
What is Heritage Rough ‘n’ Tumble? It’s mind-body-spirit form of American Rough ‘n’ Tumble, which began as a manner of no-holds-barred fighting in the Southern Virginia backcountry during the Colonial Era and has since grown, evolved, and adapted to the realities of modern self-defense. An amalgam of the varying techniques brought to America by colonists from all over the world, blended with the fighting methods of the over 900 distinct indigenous tribes, American Rough ‘n’ Tumble is perhaps the world’s most fearsome martial art.
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Robert Mitchell Jr. 