Today we are halfway through 2012! that is almost unbelievable to me as it feels as if this year just began. How has the year treated you so far? how have you treated it? take some time today to reflect back on the goals you set for yourself at the beginning of the year. Have you accomplished those goals or made progress in the right direction? are those goals still your same ones today? if you feel that you haven’t done enough to work towards your goals for the year, here’s the good news…you still have 6 months left! get yourself on track and figure out what you need to do to achieve what you set out to do at the beginning of the year. Don’t let yourself look back 6 months from now and wish you would have started today.

Lei tai fighters, this is the predator mentality at its best! lauren fleshman digs deep to get to 5000m finals

BOK FU FITNESS

Warm Up:

15 Broken Bow Jumps

15 Tuck Jumps

15 Push Ups with hand release

15 Samson Stretch

15 Wheel Kicks

20 seconds on, 10 second rest – 8 times

Bottom Horse Stance Squats (Instead of starting the time standing, you will start already in your horse stance squat. Up and back down to the squat is one rep. For the 10 seconds rest you will rest in your horse stance squat.)

Workout:

AMRAP 12 minutes

1 Handstand Pushup (or sub with 3 clapping push ups)

3 Ninja Pistols (or sub with holding onto wall or bar to stand up)

5 Push Up Plank

7 Heel Wheel Thrust (or sub with 14 wheel kick balance) – every time your leg drops do 5 bok fu burpees as a penalty

9 Horse Stance Squat Jumps (advanced with medicine ball)

Warm Down:

5 minute ball torture for hips/quads