Congratulations to Mr. Stamm for winning our first ever Jr. Brown Bok Fu fitness challenge! Mr. Stamm made every single class, did a great job logging his food and exercise during the week, and most importantly had incredible improvement in his numbers through the 10 weeks! As a reward for all of his hard work, Mr. Stamm has won a series of private lessons with master Buckley! Good luck Mr. Stamm.

Although Mr. Stamm was the winner of the challenge, all of our participants did an incredible job! I am very proud of all of your efforts. I saw an amazing transformation in your strength, endurance and flexibility over our short 10 week challenge. Keep up the good work!

BOK FU FITNESS:

Warm Up:
400 M Run (or 40 mountain climbers)
20 seconds on 10 seconds off of the following (4 times each):
V Up Hold
Double Unders
Hand Stand Hold against wall (or Push up hold at bottom)
400 M Run (or 40 mountain climbers)

Workout:
4 Rounds for time
20 Push Ups with Hand Release
25 Horse Stance Squat Jumps
30 Sit Ups with Cross Punches
35 Pad Jumps
40 Wheel Kick Balance (advanced heel/wheel/thrust – 20 each leg)

Warm Down:
5 minutes ball torture for shoulders/back