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Pan American Cup


Pan American Cup

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

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