morning

4km jog
100 knees
2 rounds bag work
1 round uppercut block
2 rounds pad work with Kai
100's (100 straight, 100 uppercut, 100 low punches)

afternoon

4km jog
100 knees
50 teeps
2 rounds shadow
2 rounds muckaround
3 rounds bagwork
3 rounds tech sparring top
2 rounds bagwork
2 rounds tech pads with kai
15 mins clinching
60 situps


It was a good day, thighs are still sore. Plenty of linament used!