Focus mitts: 3 rounds of 2 minutes; straight punches only
L&R Straight Punches
Drill: Focus mitts; Pad holder calls straight punch combos; Pad holder will sporadically make a straight Right punch OR Straight Left Punch; Striker; strong combos, make an inside defense against holders straight Right or Left punch and continue working the pads.
Choke from Behind with a Push
Drill: :20 seconds of Burpees followed by non-stop straight punches; defend choke. Reset.
Spinning Heel Kick
Focus Mitts: Basic combinations, Spinning Heel kick after every combo that ends with a Hook punch.
Basic Takedown Defense/Spinning on the centerline
Quick Drill: Focus Mitts: Basic combinations; at any given time pad holder will shoot in for a takedown; Striker- Clean/Strong combinations, Basic Takedown Defense and spin on the center line, disengage and continue with combos
Outside Defense v. Right Punch
Bearhug Behind (finger leverage)
Bearhug Behind (lifting)
Drill: Monkey in the Middle
Groups of 4-5
Non stop attacks- Any level 1 &2 techniques, include Bearhug from Behind (finger leverage & lifting)
Muay Thai Pads: 2 rounds of 3 minutes; 200 meter run between rounds.