WOOTW #12

Update 7/18/19:  My club still uses the flag but we’re now called Cabal Fang Temple, and we’re a 501(c)(3) non-profit educational charity.  Visit our website or purchase our 12-week personal growth program at Smashwords, Amazon, B&N, or wherever fine e-books are sold.

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Original post:

The Hand of Mysteries

The Cabal Fang workout of the week is this month’s Constitutional at the Order of Seven Hills. See if you can get this done in under 18 minutes:

  • 100 Jump Squats
  • 25 Sprints (out and back to point 6 – 8 meters/yards away counts as 1)
  • 25 Help-ups*
  • 1 minute Front Plank
  • 25 Dive Bomber Push-ups
  • 100 Wall Touches
  • 25 Pikes

I’m so convinced you’ll love this workout that, if you do this work out and post in the comments below a link to a video of you doing so, I’ll send you a coupon for a free download of the Calisthenics Codex and put you down for a free download of the next martial arts book just as soon as it hits the street!

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* Clasp opposite hands with your partner in bro-handshake grip. Partner A squats and Partner B helps him/her up with a forceful bicep curl. Switch roles and repeat. That’s one rep. Switch hands half way through.

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