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Easy is Cheap!

February 16, 2019 1 min read

Do you tie your shoes properly? You’d think that by now, we’d all know how to tie our shoes. Watch this video to ensure you’re shoes won’t come undone during your forms at the nationals!

If it were easy, everyone would be doing it.

BOK FU FITNESS

Warm Up:
Inchworms up mat
10 Roll Backs
Bear Crawl down mat
10 Ninja Pistols (5 per leg)
Broad Jumps up mat
10 Broken Bow Jumps
Drop Stance/ Hardbow/ Crane down mat
10 Pass Through with staff
Straight Leg Kicks up mat
10 Handstand Push Ups (or clapping pushups)
Advanced Reverse Straight Leg Kicks down mat
10 Scorpions

Workout:
On the minute every minute for 12 minutes
5 Horse Stance Squats (Advanced do Horse Stance Squat Jumps)
10 Push Ups (Advanced do Clapping Push Ups)
As many sit ups with cross punches as possible

Notes: Your score will be the total number of sit ups over the 12 minutes

Warm Down:
5 minutes ball torture for shoulders

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