100 rope turns
8 clap push-ups
8 per side dumbell swing (with 8kg)
16/20 Lateral jumps over a box (instead of a med ball
all repeated 8 times
I concluded with pnf stretching on the legs for the splits.
Today the work takes me much time (I'm a dog trainer) and so I didn't do the work on the taolu.
My week, from this week particularly, is composed in this way:
Monday: dynamic stretching, Taolu, strenght training (maximal), Core Work, PFN-stretching for legs
Tuesday: Kung Fu, sparring, conditioning and drills, conditioning-drills, and so on...
Wednesday: dynamic stretching, taolu, Conditioning, isometric, PFN-stretching for legs
Thursday: Kung Fu, sparring, conditioning and drills, conditioning-drills, and so on...
Friday: dynamic stretching, Taolu, Strenght training (explosiveness), Core Work, PFN-stretching for legs
Saturday: Dynamic stretching, Taolu, conditioning.
Sunday: dynamic stretching, Taolu, Jump Rope for 12 min. (a pyramid workout: 1 min jump, 30 sec rest, 2 min jump, 1 min rest, 3 min jump, 1 min rest, 2 min jump, 30 sec rest, 1 min jump, finish), bone conditioning, static stretching and total body PFN-stretching.
Obviously this program is subject to change, because there is always something that doesn't fit well, or sometimes my "times" change depending the commitments I have.