Warm up with some either traditional forms practice or the equivalent, such as shadowboxing or the like, followed by a few low-key, warm-up rounds on the heavy bag.
Strike Count Power Drill: Set timer to beep every 30 seconds and start. Hit the heavy bag with as many full power shots as you can for 30 seconds, then rest for thirty. Count number of blows on the 4th set. Break for 2 mins (4 x :30) and start again. Count hits on 4th set once more. If count is less on the second go-around, complete 100 Squats.
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