February 11, 2019 1 min read
“Inside of a ring or out, ain’t nothing wrong with going down. it’s staying down that’s wrong.” Muhammad Ali
25 most famous muhammad ali quotes
BOK FU FITNESS
Warm Up:
400M Run
10 Pass through with staff
10 Scorpions
10 Push Ups with hand release
10 Straight leg kicks
10 Triple Kicks
Inchworms up and down mat
Broad jumps up and down mat
Workout:
3 Rounds
1:30
30 Push Ups with hand release
Max rep sit ups with cross punches
30 second rest
1:30
30 Horse Stance Squats with medicine ball throw
Max rep sit ups with cross punches
30 second rest
Notes: Your score for this workout is the total number of sit ups with cross punches you do over the 3 rounds.
Warm Down:
5 minutes partner stretching
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