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

February 18, 2019 1 min read

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 the New York Times.

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


BOK FU FITNESS

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

Workout:

21-15-9

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

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