In case you missed it…

Just in case you missed them, here are the two demonstrations from the tournament on Saturday. Enjoy!


warm up:

2 times:

10 pass through with staff

samson stretch up mat

inchworms down mat

drop stance/ hardbow/ crane stance up mat

broad jumps down mat

50 mountain climbers


4 rounds for time

100 ft bear crawls (2 times up and down the mat) (bear crawl is walking on 2 hands and 2 feet)

25 sit ups with cross punches

20 chicken lunges (10 each leg)

15 push ups with hand release

10 tuck jumps

warm down:

5 minutes ball torture – any area of your body that is tight