Summer break meant that class was empty, and it was alll for meee. Sifu nagged Antonio into joining so it wouldn't be a one person effort.
On a side note, a lot of balsamic vinaigrette and garlic makes for Mediterranean. A little bit with nuts makes it a subtle... "que?" of awesome.
1 minute of bag, fists
1 minute of bag, kicks
1 minute of floor attacks on a bag
1 minute of 20 lb. medicine ball burpees, (that's stand up, hold it over your head, drop to the ground, do a push up) except when we stood up we had to throw it to sifu and then catch it.
1 minute of 35 lb ... I don't know what they're called. You squat, swing it between your legs, and then bring it up in the air as you stand up.
1 minute jump rope
1 minute sit ups
1 minute sit ups in guard (legs around a bag)
1 minute leg lifts
1 minute sit up to stand ups