Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
8 mins of martial fitness. You can do this one unarmed or, if you train with weapons, with a dull training weapon. Set timer for 8 x 1:00. Round 1: strike the air while doing Russian Squats. Round 2: Low Crawl forward and backward up and down your training area making sure your profile is as low as possible. Round 3: Get-ups. Round 4: Strikes vs. heavy bag. Repeat once more for 8 total rounds. The first time you hit the heavy bag do so standing, the second time do so grounded. Consider tying a rag to your heavy bag (s) to simulate hair. See video below.
150 max power kicks vs. heavy bag. Go as fast and as hard as you can. Record your time in your training journal and beat it next time.
Learn to tie a bowline knot. The right knot at the right time can save your bacon. If you need a cinch-proof loop in the end of a line, say you need loop to make a lasso or anchor a line to a post or branch, then you need bowline knot. See photo set below. Practice makes perfect. Tie it and untie it 25 times until you have it down.

Sacred reading part 4. As we've learned in previous weeks, the essence of sacred reading is to analyze the things you read in four different ways: literally, morally, allegorically and anagogically. Consider that these ways of reading can be applied to all forms of input, not just to sacred literature. Try reading a newspaper article or interpreting a friend's story in these four ways. Everything is a story, and every story has at least four layers of meaning awaiting discovery.
Journal. As always, log everything you did and thought about in your training journal, even if it's only a few lines. If it ain't in the training journal it didn't happen!