Checkmate Martial Arts®

Set timer to 24 rounds of 30 second work periods / no rest period (30 secs of high knees instead) 1–Sandbag curl 2–High knees 3–Side touch lunges (lateral lunge, right leg out, left knee bent, right hand touches ground, alternate) 4–High knees 5–Two “Seans” (V position-bring knees to chest, kick…

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