Dojo
Intu-Flow warm up
Drill:
Take a small stick – escrima size.
1) Drive it at your partner in a moderate speed.
Partner uses body wave to avoid and stay close.
Immediately redirect and keep going.
2) Drive it at your partner in a moderate speed.
Partner uses body wave to avoid and stay close delivering an elbow or other strike with each movement..
Immediately redirect and keep going.
3) Replace the stick with a training knife and repeat.
4) Work at true UKE – not “block” but “to receive.’
5) Now accept the “gifts” of arm position to attach and lock.
6) Now accept the “gifts” of positioning for closing and takedowns
7) Now instead of just redirecting with hands “attack” with open palm strike not to harm but to increase the effect.
Then it was 8:45 p.m. and time for:
Day 35 Tacfit Commando
Day 8 Mission 2 Level 1 (Recruit) HIGH Intensity
The next 6 of the 18 warm up Intu-Flow like movements
6 NEW bodyweight exercises for 8 rounds 10 seconds rest 20 seconds action
The next 6 Yoga poses for 60 seconds to as compensatory movements (This is such an important part of the workout.)
Okay so when I say this I mean it with all love – there is a special hell for Scott Sonnon and forearm roccas. 
Dead at the end and I love it.
3 hours
131 hours 6 minutes