workout at jfk pavilion next to play ground. Bring db/kB and your mat.
Warm up
Ido portal squat warm up
Knee push always 15 reps each side
Then knee push away hold 20 seconds each side
Sky reaches 15 reps each side
Sky reach hold 20 seconds each side
Buddha prayers 20 reps
Squat bows 20 reps
Squat now 20 second hold
Skill
Squat circle time
Strength
Tabata
Air squat
Score is lowest reps in any round
4 minutes
Workout
3 rft
30 total single arm floor press
20 wtd sit-up with press
15 tiger presses
Cap is 13