Which comes first offence or defense?

[jms]

JMS is on the right track.A thing we started doing 40 years ago, with that in mind. Ten pound weight disc in your hands, tucked under your chin elbows on your ribs, just working on movement and defense. Lean forward that disc gets heavy after a few rounds.

I like that. Encourages good posture too, you start slouching and your shoulders have to do all the work, which they won't last long doing.