Half-Filthy 50 plus Footwork Drills

Warm-up:

7:00 Elliptical Machine
Active Stretching

Half-Filthy 50 for time:

25 Box Jumps w/ 18-inch box
25 Jump Pull-ups
25 Kettleball Swings w/ 25lb ball
25 Lunges per leg (stationary lunges)
25 Knees-to-Elbows
25 Push-Press w/ standard bar
25 Back Extensions
25 Wall Balls
25 Burpees
25 Kangaroo Jumps
Total Time: 6:45

Footwork Drills in the gym

Forms I worked on (sans disc):
- catching on an in-cut and hucking backhand
- catching on an in-cut and hucking forehand
- catching on an in-cut, pumping the backhand and flowing into a forehand huck
- catching on an in-cut, pumping the forehand and flowing into a backhand huck
- 3-man cut: timing and footwork for in-cuts to forehand and backhand sides
- 3-man cut: timing and footwork for transitioning from the above into an immediate deep-cut
- 3-man cut: timing and footwork for deep-cuts to forehand and backhand sides
- 3-man cut: timing and footwork for transitioning from the above into an immediate in-cut