477 Abibisika (Black Gold) Points

Rank: Unranked Newbie

yesterday:
-60min (22km) on the bike (to work and back)
60 minute abibifahodie capoeira workout:
-20 min ginga warmup
-ginga with 100 (10L,10R, …):
– ellbow strikes, focus: motion, see video minute 12:36
– front kicks, see video minute 11:35
– meia lua (10L,10R, …), focus, see video minute 11:05
-last 10 min ginga incorporating the three above
-15min stretchin (mostly legs)

Maaha! Jumping right back on the bike ;)