Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some awesome Joint Mobility and Flexibility work
Hit the following Kicking (no putting the foot down during the set) and Acro Drills:
3 sets of 3 per side for High Slow Round Kicks with a 10 seconds hold at full extension
3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast
3 sets of 10 per side for High Hook Kicks to High Round Kicks, 5 slow and 5 fast
3 sets of 10 per side for Low Round Kicks to High Round Kicks, 5 slow and 5 fast
2 sets of 30 seconds for Impromptu Kicking/Shadow Kicking
3 sets per side of Rolling Bridge Variation 1
Then hit 3 rounds of the Ring of Fire
Great morning!!
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