| Round 1 | Round 2 | Round 3 |
| 25 burpees | Front Rising Kick 10x | Horse Stance 1 min |
| 60 Bicycles | Side Rising Kick 10x | Bow Stance 1 min |
| 25 Wide Push Ups | Cresent Kick 10x | Cat Stance 1 min |
| 100 crunches | Outside Cresent Kick 10x | Drop Stance 1 min |
For this workout you only need to do each round twice. Make sure you focus on going really deep in the stances and maintain perfect form. Keep the abs contracted throughout as much of the exercise as you can.
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Arkansas Wushu 