HOW WELL DO YOU KNOW YOUR HEART?

BOK FU FITNESS

Warm Up:
2 times:
10 pass through with staff
10 push ups with hand release
10 Horse Stance Squat Jumps
10 Broken Bow Jumps
10 Inchworms

Workout:
For Time
800M Run (or 200 Jump Rope Jumps/ 75 Double Unders)
21 Bok Fu Burpees
21 Chicken Lunges
21 Sit Ups with Cross Punches
800M Run (or alternative above)
15 Bok Fu Burpees
15 Chicken Lunges
15 Sit Ups with Cross Punches
800M Run (or alternative above)
9 Bok Fu Burpess
9 Chicken Lunges
9 Sit Ups with Cross Punches

Warm Down:
5 minutes of belt stretching for hamstring/groin
Partner Stretching