Warm up: Regular 5 minute warm up and warm up routine. Include the shoulder warm ups from Sunday morning. If you were not there, ask a BFF. 10 shoulder dislocaters, 10 around the worlds (each direction), 30 seconds on the bar (twice).

1 minute: Drop stance, hardbow, crane stance around the mat (or just alternate one side to the other if you’re lacking space)

1 minute: Back Ups

1 minute: Mountain Climbers

Workout: For time – 21, 15, 9, 3 reps

Horse Stance Jumps with push up (the exercise from Sunday except we’re adding a push up: drop to push up position, push up, jump to horse stance squat, jump up and land back in the horse stance)

Sit ups with cross punches

Chicken Lunges

Bok Fu Burpees

Notes: For the workout, you will do 21 Horse stance jumps, 21 sit ups, 21 Chicken Lunges, and 21 Bok Fu Burpees. Then you will move onto 15 of each, then 9 of each and finally 3 of each. Try to push your pace and see how quickly (yet correctly), you can do each set of exercises. Taking them in sets is an easy way to help you push yourself. Try not to rest until after one set of each exercise. Overall, obviously rest as little as possible, since you’re doing the workout against a running clock.

Happy Training!