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Smile…right now…do it!


Smile…right now…do it!

Smile! Do it as many times as possible today and see what happens…

Athletes Don’t Wear Flip-Flops! With summer almost here (although it doesn’t feel like it with the weather this week), I found this video very interesting. Kelly Starlett, author of the mobility wod blog, talks about the reasons that a serious athlete should not be walking around daily in flip flops. I tested his logic myself and have to say, it makes some sense! I’m not sure if I’ll be throwing away all of my flip flops, but it definitely gives me something to think about when I’m deciding which shoes to put on.

Bok Fu Fitness

Warm Up:
Samson stretch up mat
10 Horse Stance Squats
Inchworms down mat
10 Tuck Jumps
Straight Leg Kicks up mat
10 Push Ups
Advanced/ Reverse Straight Leg Kicks down mat
10 V Ups

10 over unders with partner (Over under is partner 1 on all fours, partner 2 jumps over partner 1. Then partner 1 lifts up with legs straight and partner 2 crawls under partner 1. That’s 1 rep. Do 10 of these and switch to the other person. The record so far is 54 seconds.)

20 seconds on, 10 seconds rest – 8 times
Horse Stance Squat Jumps
Push Ups with Hand Release
Double Unders (or 1 single jump plus 1 tuck jump)
V Ups

Notes: Your score for the workout will be the total number of repetitions cumulative throughout the workout. Complete all 8 rounds of each exercise before moving onto the next one.

Warm Down:
5 minutes partner stretching for hamstrings