Conditioning

12:30 Gym

Warmup

Skipping bare foot 3 minutes

Footwork

Technical 15 minutes

Endurance 4 times
45 seconds fast retreats, run forward
45 second rest

Skipping 3 minutes

Bike 10 minutes

Stretch: quads, hip flexors, high pigeon, shoulder, lunge, wall splits, chest.

Swim 20 minutes

Rehab: SI and AT.