Checkmate Martial Arts®

Set timer to 24 rounds of 30/10 1-HIGH KNEES-cardio..hopping from one foot to the next. Bring those knees high. 90% output 2-SANDBAG OVERHEAD LUNGE-keep good form and balance while lunging with sandbag overhead 3-FAST FEET- From slightly bent over squat position, step from left foot to right foot as fast…

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