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With Master Buckley’s lei tai class beginning Monday and the testing in Top Gun all week this week, I thought a little motivation was in order. “I Can” are two small words that have huge meaning. Repeat them to yourself everyday and watch what happens…

Bok Fu Fitness

Warm Up:
10 pass through with staff
10 horse stance squats
10 inchworms
10 straight leg kicks
10 advanced/reverse straight leg kicks
1 form in your belt all out

For time:
100 Jump Rope Jumps (Double unders if advanced)
90 Wheel Kick Balance (45 each leg)
80 Horse Stance Squats with medicine ball throw
70 Sit Ups with cross punches
60 Chicken Lunges
50 Push Ups with hand release
40 Broken Bow Jumps
30 Bok Fu Burpees
20 Power Punches on heavy bag (10 each arm)
10 Handstand Push Ups (or 1 minute handstand hold as sub)

Warm Down:
5 minutes ball torture for shoulders