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Worth it!

12
Sep

Worth it!

There’s time, but there’s no time to waste.

 

Meanwhile, in Brazil… our friends in Brazil organized a little surprise for the unsuspecting public!

 

Bok Fu Fitness

Warm Up:
2 times:
400M Run (or 40 mountain climbers)
10 pass through with staff
inchworms up mat
10 horse stance squats
broad jumps down mat
10 push ups with hand release
straight leg kicks up mat
10 Silverman squats
advanced/reverse straight leg kicks down mat
10 push ups with hand release

Workout:
50-40-30-20-10
Double Unders (or single rope jump then tuck jump)
Sit Ups with Cross Punches

Warm Down:
5 minutes ball torture for shoulders/back