The Runner's High, The Grove, The Sweet Spot!

This day in bok fu do history: february 28th, 2004, Ms. Malone earned his 1st degree bok fu do black belt. Happy 7 year anniversary Ms. Malone!

The runner’s high is real. Check out this article from theNew York Times.

Are you ajamba juice drinker? Check out this interesting article. Take what you want from it, but regardless, it’s a good read.


Warm Up:

2 times:

50 Single Jump Rope Jumps

20 Double Unders (attempts count)

30 Seconds Plank

30 Seconds Sit Ups with Cross Punches

30 Seconds V Ups



Tuck Jumps (advanced holding medicine ball)

Power Punches on Heavy Bag or Pad

Chicken Lunges

Push Ups with Hand Release

Warm Down:

5 minutes ball torture for shoulders/ back