If you don’t make mistakes, you aren’t really trying. -Coleman Hawkins

Start with the APK Warm-Up.

Then perform the General Conditioning circuit:

  • 4 rounds for time:
  • Sprint 100 meters
  • 20 jump-squats*
  • 15 clapping push-ups**
  • 20 sit-ups

*Jump squats are a full squat on the heels, then jumping off the ground without tucking up the legs.

**Clapping push-ups should be done at an incline (place the hands higher than the feet) if full range of motion or clapping aren’t possible.

Don’t forget, the early bird registration deadline for the APK Instructor Certification is fast approaching! Learn more here.