The Ali Shuffle

February 10, 2019

A couple videos for the instructors that were in the workout last night. This is the footwork master Buckley was looking for!

BOK FU FITNESS


Warm Up:
400 M Run (or 40 mountain climbers)
10 times V Up Hold – 10 seconds
5 times Hand Stand Hold against wall (or Push up hold at bottom) – 20 seconds
400 M Run (or 40 mountain climbers)

Workout:
4 Rounds for time
20 Push Ups with Hand Release
25 Horse Stance Squat Jumps
30 Sit Ups with Cross Punches
35 Pad Jumps
40 Wheel Kick Balance (advanced heel/wheel/thrust – 20 each leg)

Warm Down:
400 M Jog
5 minutes on foam roller