*KNIFE POWER DRILL (Slash AHAYC for :30 standing, kneeling, prone, then rest. Repeat stabbing. Switch hands and cycle again. 8 min. total)
*SLOW KICKS (50 kicks each leg, very slowly, with your best form. Approx. 10 min.)
*HIIT (5 rounds of :30 each Fingertip Push-ups, Prisoner Squats, Full Stop Push-ups, Jump Squats, and rest. 10 min. total)
*ESCAPE PLAN HIIT (5 rounds of 1:00 each Shadowbox AHAYC, Sprint AFAYC, and Walk. 15 min. total)
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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. 