DIY #43 – Aloha!

Our newly married black belt, Ms. Brown, and her husband chad (our fantastic bok fu do webmaster). Congratulations you two! We are all so happy for you!

Warm Up:

2 times

15 Hardbow/ Broken Bow Lunges

15 Broken Bow Jumps with medicine ball

15 Horse Stance Squats with medicine ball throw

15 Pistols (one leg squat, you can hold onto the railings for assistance)


3 Rounds for time

800M Run (or 200 jump rope jumps)

50 Back Ups

50 V Ups

Notes: 50 back ups are done and then 50 V ups. It is not a back up to V up.

Warm Down:

5 minutes ball torture for shoulders

5 minutes ball torture for hips