Did a long endurance and skills field test today. Getting comfortable being uncomfortable as much as I can in lead up to the test in 2 weeks…

Warm Up:
Full “Mat Chan” warm up

Evo 1:
2 mile - steady pace run

Evo 2:
Full Kata review
Taigo 1, 2, 3
+ 5x Sand Bag Squats 60#
Pinan 1 & 5
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles
Naihanchin + Too San
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles
Giin + Empi
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles + 10x Push-ups
Seisan
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles + 10x Push-ups
Konku
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles + 10x Push-ups
Sieunchin

Evo 3:
1.5 mile - Ruck (30#)

Evo 4:
10x Elbow Push Ups
10x Knee to Chest Lunges
10x Leg Cradle Walks
8x Inch worms
8x Dragon & 8x Low Dragon
8x Lizard Crawl
10x Stiff Leg Dead Lift
2x 15 Yards Butt Kicker to Straight Leg Kick Ups
2x 15 Yards High Knee Skips
2x 15 Yards High Knee Pump-run
2x 15 Yards Straight Leg Kick Ups
2x 15 Yards Back Pedal to Sprint

PLYOMETRICS / Agility + Speed:
Agility Ladder - 2 sets of:
2x 2 feet per square
2x 2in 2out
2x Icky Shuffle

Tire Work - 8x Tabata Intervals2, 4, 6, 8 toe touches on tire & then jump back and pushup off of tire
Jump into and out of tire going straight through
Jump into and out of tire going sideways

2 Rounds:
10x Medicine Ball Toss against wall
2x 5x Medicine Ball Side Toss against wall

2 Rounds:
10x Medicine Ball Slams
4x Medicine Ball Throw up into the air while lying on your back + Jump up before it hits the floor…
5x Burpee + Broad Jumps

Evo 5:
Footwork drills for fighting 10:00

*Fueled with a Frog-Fuel gel packet and it felt good.
*Fueled with ½ of a protein bar, works okay, but generally just makes you “feel full” not sure it actually fueled me…
*BCAA + Glutomine continues to work amazingly well.