![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz0uO4pyxiBN1JJzYao697lxIvN4hNiFusaNi-wF7cgafFMCVVD0oJreBRNrkXehHgqSPvg7Xd25-G0KPWgogmICow6sAhEOazXndMIYpjiVezQ71ev_k_61rHWIzYzHC3rc_8eZwkdOA_/s400/Muay-Thai-Photos-Kaoklai-2.jpg)
Warm-up:
Mobility Work
15 Min on the heavy bag
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimP2UGvrp76BSeUU72jx9DkrtsrOABEkmPIQGnQ7-LpFdFsobyejjtwb1vVoPfZ1Ihx3Ba0vQYW2-Y37pmWsbmXggZRBdfeqPjSNfUPFyvTvz_2q92AV-dXaXlArKNMjKr-Y9Zhuodu0rz/s320/sudsakorn_chahid.jpg)
Sport WOD:
Each round is 2 minutes and should be at your Maximum effort. Complete the following exercises between rounds and then rest for 1 min before starting next round.
Round 1
30 Push-ups
Round 2
1min 1-2 Combo and 2nd min Thai Knees
30 Sit-ups (abmat)
Round 3
Right/Left Hook Combo to the body
30 Push-ups
Round 4
Leg Kicks (Switch legs every 10)
30 Sit-ups
“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race”
` Calvin Coolidge
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