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Pan American Cup

February 13, 2019 1 min read

Today we are headed to the pan American cup in Sao Paolo, Brazil! please send your chi to Ms. Berch on sunday as she represents the united states. Check facebook throughout the weekend for updates and photos! Here are some interesting facts on Sao Paolo, so you can get a peak at where we’ll be.

BOK FU FITNESS

Warm Up:

2 times:

1 minute run in place (10 second jog/10 second sprint)

10 forward snap kicks each leg

10 rear kicks each leg

10 wheel kicks each leg

straight leg kicks up and down mat

advanced/reverse crescent straight leg kicks up and down mat

inchworms up and down mat

hardbow/broken bow lunges up and down mat

Workout:

20 Seconds on, 10 Seconds rest – 8 times each

V Ups

Push Ups with hand release

Tuck Jumps (advanced Double Unders)

Bok Fu Burpees

Warm Down:

800M Jog

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