5 pushups – 15 squats – 30 second plank
uppercut hook side kick
saisho kamsah 2
side head lock escape only
takedown and defense
(courtesy of Chad Shepherd MMA)
palm heel
“My name is _____________ and i represent Legends martial arts. we are building true confidence through knowledge in the mind, honesty in the heart, and strength in the body. May i begin, sir?”