30 minute shadowbox (and hold) at home

Warmup: 3x Each: 15 jumping jacks, High Knees, Squat Thrusts, Burpees.

Start shadowbox portion above, light weights optional, 1-3 lbs.
Choose 3 (3-4minute) songs with heavy beat. Repeat sequence on video with each song. Recommended songs:
1. Bonfire x Childish Gambino
2. Just a Little Bit x 50 Cent
3. Howlin for You x Black Keys
4. Power x Beyonce.
Last Song is Instrumental: PLANK hold yourself up. Listen to your breath. Trust yourself.
Try Wind x Emmitt Fenn, first. Then up the challenge to a longer song to hold a longer plank.
Goal is 1-3 minute plank. Childs pose, release.
#flowthruthefight @boxandflow