With master Buckley's lei tai class beginning Monday and the testing in top gun all week this week, I thought a little motivation was in order. “I can” are two small words that have huge meaning. Repeat them to yourself everyday and watch what happens…



Warm Up:

10 pass through with staff

10 horse stance squats

10 inchworms

10 straight leg kicks

10 advanced/reverse straight leg kicks

1 form in your belt all out


For time:

100 Jump Rope Jumps (Double unders if advanced)

90 Wheel Kick Balance (45 each leg)

80 Horse Stance Squats with medicine ball throw

70 Sit Ups with cross punches

60 Chicken Lunges

50 Push Ups with hand release

40 Broken Bow Jumps

30 Bok Fu Burpees

20 Power Punches on heavy bag (10 each arm)

10 Handstand Push Ups (or 1 minute handstand hold as sub)

Warm Down:

5 minutes ball torture for shoulders