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172,408
Abibisika (Black Gold) Points
500 jumps on the jump rope, 20 abdominal crunches, 50 Afrikan twists, 50 mountain climbers, 20 leg raises, 30 crossover crunches, 100 bicycle crunches, 30 abdominal crunches, 80 Afrikan twists, 100 mountain climbers, 20 leg raises, 80 crossover crunches, 20 V-Ups, 20 push-ups with rotation, 30 seconds back bridge, 60 seconds spine lumbar twist stretch left and right, 20 minutes on heavy bag, 500 jumps on the jump rope, 40 pull-ups, get it in, get it in!
2 Comments-
172,408
Abibisika (Black Gold) Points
500 jumps on the jump rope, 30 jumping jacks, 20 bare-knuckle push-ups, 20 bare-knuckle wide-arm push-ups, 20 push-ups with rotation, 20 diamond push-ups, 20 ananse push-ups, 20 bare-knuckle push-ups, 20 push-ups with rotation, 20 bare-knuckle decline push-ups, 10 diving push-ups, 15 diamond push-ups, 20 ananse push-ups, 30 seconds shoulder stretch, 30 seconds back bridge, 30 seconds chest stretch, 50 pull-ups, 500 jumps on the jump rope, 15 minutes on the heavy bag. Get it in, get it in! (note that for the last 100 of the 500 on the jump rope, I do jump sprints).
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172,408
Abibisika (Black Gold) Points
500 jumps on your jump rope, 20 weighted triceps kickbacks, 20 floor triceps, 20 pike push-ups, 20 reverse push-ups, 60 seconds side-lying floor stretch left and right, 20 floor tricep dips, 20 pike push-ups, 20 reverse push-ups, 30 seconds back bridge, 50 supine push-ups, 30 weighted hyperextensions, 20 hover push ups, 50 reverse snow angels, 50 supine push-ups, 30 hyperextensions, 20 hover push-ups, 50 reverse floor sweeps, 30 seconds back bridge, 500 jumps on the jump rope, 50 pull-ups, 15 minutes on the heavy bag, get it in, get it in!
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