5 rounds
Run 200m
9 85# thrusters
9 pull ups.
18:25
1:10 faster than last time but still not fast enough. Need to get done in around 15 minutes.
Ran a Brand X mile in 11:03.
Kenpo birthday workout for adam:
19 of each
Push ups
Situps
Jumping squats
squats
Jumping Jacks
burpees
lock out double punches
and
from Adam himself:
Sprawl + 4 straight punches.
Happy birthday, Adam.
Then sparring. Won a match against a fellow white belt. Lost a match (against Mike N.) The sifus said I was more aggressive and faster at punching. (tha's for garddawgs benefit)
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