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Beauty in our Flaws

5
Mar

Beauty in our Flaws

We all have strengths and weaknesses, but it’s learning to appreciate our weaknesses that will add beauty and strength to our lives.

Bok Fu Fitness

Warm Up:
400M run
2 times:
15 Broken Bow Jumps
15 Tuck Jumps
15 Push Ups with hand release
15 Samson Stretch
15 Wheel Kicks

20 seconds on, 10 second rest – 8 times
Bottom Horse Stance Squats (Instead of starting the time standing, you will start already in your horse stance squat. Up and back down to the squat is one rep. For the 10 seconds rest you will rest in your horse stance squat.)

Workout:
AMRAP 12 minutes
1 Handstand Pushup (or sub with 3 clapping push ups)
3 Ninja Pistols (or sub with holding onto wall or bar to stand up)
5 Push Up Plank
7 Heel Wheel Thrust (or sub with 14 wheel kick balance) – every time your leg drops do 5 bok fu burpees as a penalty
9 Horse Stance Squat Jumps (advanced with medicine ball)

Warm Down:
5 minute ball torture for hips/quads