5 pushups – 30 squats – 30 second plank
uppercut hook, roll front, pivot hook, side kick
2nd 1/3 saisho no kata
side head lock escape only
takedown and takedown 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?”