This day in Bok Fu Do History, April 10th, 2005 (we’re 2 days behind schedule), 2nd degree black belts Aimee (Jurewicz) Buckley and Mitch McKay earned their 1st degree black belts! Happy 6 year Black Belt Anniversary!
Bok Fu Fitness
10 pass throughs with staff
20 Seconds on 10 seconds (4 times each) off the following exercises:
Run 20 seconds, sprint 10 seconds
Horse Stance Squat Jumps
Sit Ups with Cross Punches
Broken Bow Jumps
AMRAP 20 minutes
50 Mountain Climbers
25 Tuck Jumps
Max Rep Push Ups
Notes: You will do 50 mountain climbers and then 25 tuck jumps then the maximum number of push ups you can do. As soon as you pause on your push ups, you will start over with mountain climbers and tuck jumps. Your score will be your number of push ups done in the 20 minutes.
5 minutes ball torture/ partner stretching for shoulders