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Black Belt Seminar Weekend 2011!

February 18, 2019 1 min read

Black belt seminar weekend was a tremendous success! Thank you to all black belts that put on these seminars. Your time and effort are greatly appreciated!

Enjoy these pictures from the event and check our website for the full gallery in the next few days.

BOK FU FITNESS

Warm Up:
2 times:
10 Roll back (see video from yesterday)
10 inchworms
1 minute rear kick plank
1 minute side kick plank
1 minute sit up with cross punches

Workout:
5 Rounds for time:
10 Broken Bow Jumps (advanced holding medicine ball)
10 Tuck Jumps (advanced holding medicine ball)
15 Horse Stance Squat Jumps (advanced with medicine ball throw)
15 Push Ups with hand release

Warm Down:
5 minutes ball torture

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