After warming up:
1. Half pyramid of calisthenics (20 mins). Do one Squat, one Steam Engine, one Jump Squat, and one Steam Engine; then do two of each, three of each, etc. up to 15.
2. As many kicks as you can in 15 minutes (at least 200)
3. As many 100 yard dashes as you can in10 minutes (at least 12)
Cool down and stretch when you’re done.
7 am was the the time to work off some of yesterday’s excess with a quick Pull-up & Squat pyramid before shower and breakfast: 1 Pull-up & 5 Squats; 2 Pull-ups and 10 Squats, 3/15, etc. to 8/40. Then 7/35, 6/30, down to 1/5. TOTAL: 64 Pull-ups & 320 Squats, 20 mins.
Now for a day at the beach!
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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. 