Autonomy, Mastery & Purpose

The 2011 us international Kuoshu tournament shirts are available online for a limited time. This year the USKSF contracted with freedom forest promotions (our very own Michelle brown and her husband chad) and developed amazing designs for the 2011 tournament event.

This is a sneak peek and a limited offer to get access to this year’s shirts early. They are available online for $20 until 6/27/2011. Let’s support the USKSF and freedom forest.

These are great videos and very thought provoking. drive: The surprising truth about what motivates us.


Warm Up:
2 times:
50 Single Jump Rope Jumps
20 Double Unders (attempts count)
30 Seconds Plank
30 Seconds Sit Ups with Cross Punches
30 Seconds V Ups

5 Rounds for time
200 M Sprint
Bok Fu Burpee Broad Jump Up and Down Mat
50 Mountain Climbers
Rest 1 minute

Warm Down:
5 minutes ball torture for hips/quads