February 03, 2019 1 min read
Our kids special squad demonstration at the Bok Fu Do weSt Coast Regional Spring Tournament, may 4, 2013!
“Find your happiness, but keep your restless soul; it’s more important than you realize.”
BOK FU FITNESS
Warm Up:
10 pass through with staff
inchworms up mat
10 horse stance squats
broad jumps down mat
10 push ups with hand release
straight leg kicks up mat
10 Silverman squats
advanced/reverse straight leg kicks down mat
10 push ups with hand release
Workout:
50-40-30-20-10
Double Unders (or single rope jump then tuck jump)
Sit Ups with Cross Punches
Warm Down:
5 minutes ball torture for shoulders/back
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