| Round 1 | Round 2 | Round 3 |
| Jump Rope 3 min | 20 Lunges | Horse Stance 1 min |
| 40 Bicycles | 20 Side Lunges | Bow Stance 1 min |
| 10 Wall Walks | 20 Step Up High Knee | Cross Stance 1 min |
| 1 min Handstand | 20 Squats | Drop Stance 1 min |
For this workout, run through each round as quickly as possible, trying to get as close to no rest in a round as you can. Repeat each round 3 times before moving onto the next one.
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Arkansas Wushu 