- Dumbbells: Complete 4 x 10 of Military Press, Squats, Pump Curls, Squat/Curl/Press with 1 min. rest between sets. Start first set with 25% of your SSM, then 50%, 75%, and finally 100%. This should take about 12 mins.
- Rest 1 minute.
- Punching Accuracy Drill: Set timer for 3 x 3:00/1:00. For each 3 min leg, hit your double-end ball with solid combos while executing clean shoulder pops to dodge the returns. During each 1 min break, practice your tennis ball grabs, alternating hands.
- Total elapsed workout time: 25 mins.
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I teach martial arts, fitness, outdoor skills, and spiritual development. Interested in a custom seminar? Email me at firstname.lastname@example.org.
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What is Heritage Self-Defense? It’s a realistic and effective western martial art drawing on boxing, wrestling, and “Rough ‘n’ Tumble” — including defensive use of walking stick, knife and tomahawk. Textbook in production.
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