Warm up:

1 minute flutter kicks

1 minute back up to V up

3 minutes of medicine ball toss in horse stance (with BFF if possible, if not, do the one person drill from Sunday)

Workout:

For time

400M run (or 100 jump rope jumps)

50 hardbow/broken bow lunges (with medicine ball extended overhead)

400M run (or 100 jump rope jumps)

40 push ups with hand release

400M run (or 100 jump rope jumps)

30 sit ups on the box (if you don’t have a box or someone to hold your legs do 30 rear kick planks on each leg)

400M run (or 100 jump rope jumps)

20 Tuck Jumps

400M run (or 100 jump rope jumps)

10 Bok Fu Burpees

400M run (or 100 jump rope jumps)

Warm Down:

Samson stretch (if your BFF is there, have them assist by pulling your arms back like I showed you Sunday)

Quad stretch from the warm up routine – make sure to first grab your leg with do same arm and then opposite arm

Side Kick stretch (with BFF if possible, if not press down on the bar)

HERE’S AN INTERESTING ARTICLE ABOUT SUGAR CHOICES FROM A WEBSITE THAT HAS LOTS OF GREAT INFORMATION ABOUT LIVING AN ORGANIC LIFESTYLE.

REFINED VS. UNREFINED SUGAR

Make sure to check back in tomorrow. I normally don’t post a DIY on Wednesdays, but I’m going to give you a stretching DIY to get you nice and limber for Wednesday night class.