OPWARMING 1

A. 30' x 6 = 3 min

1. Jumping Jacks
2. Knieën
3. Hielen
4. Push Up
5. Abs
6. In-out

B. 30' x 6 = 3 min 

1. Reverse Lunge + Knee
2. Defence + Front Kick
3. Elbow Push Ups
4. Forward Lunge + Dracula
5. Abs + Left / Right
6. Burpee + Elbow Right / Left

C. 30' x 4 x 6 = 12 min

1. Dracula
2. D + Elbow
3. D + E + Hamerfist
4. D + E + H + Left
5. D + E + H + L + Right
6. D + E + H + L +R + Kick

D. 30' x 4 = 2 min

1. Sparring 1 against 2