Did another long(er) endurance and skills field test today. Getting comfortable being uncomfortable as much as I can in the lead up to the test in just 7 days…

Evo 1:
Full Kata & Weapons review
Taigo 1, 2, 3
+ 5x Sand Bag Squats 40#
Pinan 1 & 5
+ 5x Sand Bag Squats 40# + 100 Jump Rope Singles
Naihanchin + Too San
+ 5x Sand Bag Squats 40# + 100 Jump Rope Singles
Giin + Empi
+ 5x Sand Bag Squats 40# + 100 Jump Rope Singles + 10x Push-ups
Seisan
+ 5x Sand Bag Squats 40# + 100 Jump Rope Singles + 10x Push-ups
Konku
+ 5x Sand Bag Squats 40# + 100 Jump Rope Singles + 10x Push-ups
Sieunchin
Sai & Tonfa Katas

Evo 2:
Full Mat-Chan Warm Up Routine (~15 minutes)
2 mile - steady pace run

https://connect.garmin.com/modern/activity/1502720761/share/0?lang=en

Evo 3:
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 Intervals 2, 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 4:
2x Rounds
10x 1:00 rounds on the heavy bag
Jab x2
Jab + Cross
Jab + Cross + Hook
Jab + Cross + Round Kick

Evo 5:
4 mile - Ruck (30#)
**Climbed every hill on the property

https://connect.garmin.com/modern/activity/1502721129/share/0?lang=en

*Fueled with a Frog-Fuel gel packet and it felt good.
*Fueled with a 10 hour energy, works pretty well for about 45 minutes
**Tried the Vanilla Waffle for solid Fuel, I couldn’t eat much when I tried it. Lesson learned is to force the fuel down. That may prove difficult.
***Also generally just used water without any other supplements in it.