Our newly married black belt, Ms. Brown, and her husband chad (our fantastic bok fu do webmaster). Congratulations you two! We are all so happy for you!
15 Hardbow/ Broken Bow Lunges
15 Broken Bow Jumps with medicine ball
15 Horse Stance Squats with medicine ball throw
15 Pistols (one leg squat, you can hold onto the railings for assistance)
3 Rounds for time
800M Run (or 200 jump rope jumps)
50 Back Ups
50 V Ups
Notes: 50 back ups are done and then 50 V ups. It is not a back up to V up.
5 minutes ball torture for shoulders
5 minutes ball torture for hips