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The Ali Shuffle

15
Mar

The Ali Shuffle

A couple videos for the Instructors that were in the workout last night. This is the footwork Master Buckley was looking for!

http://youtu.be/r7GpM3tMT1k

Bok Fu Fitness

Warm Up:
400 M Run (or 40 mountain climbers)
10 times V Up Hold – 10 seconds
5 times Hand Stand Hold against wall (or Push up hold at bottom) – 20 seconds
400 M Run (or 40 mountain climbers)

Workout:
4 Rounds for time
20 Push Ups with Hand Release
25 Horse Stance Squat Jumps
30 Sit Ups with Cross Punches
35 Pad Jumps
40 Wheel Kick Balance (advanced heel/wheel/thrust – 20 each leg)

Warm Down:
400 M Jog
5 minutes on foam roller

1 Response

  1. Silvermom

    Aaah. Now I get it. Video myself, fast forward about triple time and wear pointy shoes:) no problem