*Monday*

Monday is an MA day, here is the breakdown:

Dynamic Streching: leg swings, arm circles, low kicking drills, hand whips, ect ect.

Warm ups: Performing 20 kicks per leg, per tech (front, side, back, side snap). Then 20 punches per hand tech (jab, back fist, reverse punch, seisan recoils). each week these numbers will increase.

Hiit Style Kata: Kata(Forms) are preset groups of movements, foot work/kicks/punches ect ect. Isshinryu (my style of karate) has 8 empty hand katas. I use each one as a "sprint" and give 45 seconds rest in between. They can take from 1min to 3min to perform, and are very intense.

Push ups with clap: Did 3 sets of 10 before I burned out, still had strength but I was spent.

*future* I will be adding in more plyo movements on MA days, I want to do foot work dots, box jumps, and some other stuff in here too. I gassed pretty quickly, but thats to be expected, i've been a fat guy pushing heavy wieghts for the past 3 months.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.