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Everybody Jump!


Everybody Jump!

Dodgeball Queen, Ms. Shimotake, with her weapon of choice!

Here’s a quick video of some of the fun we had at Sky High Sports on Wednesday night during out Instructor Class!

This picture of Mrs. Shahidi sums up how you should feel at the end of all your Bok Fu Do workouts!

Bok Fu Fitness:

Warm Up:
50 Jump rope jumps
10 Inchworms
10 Straight leg kicks (each leg)
10 Advanced/ Reverse crescent straight leg kicks (each leg)
10 Pass through with staff
10 Samson Stretch with staff

3 Rounds for Time
10 Bok Fu Burpees
20 Chicken Lunges
30 Push Ups
40 Sit Ups with Cross Punches
50 Horse Stance Squats

Warm Down:
5 minutes of belt stretching for groin/hamstrings
5 minutes ball torture for shoulders