Leadership training weekend is this weekend! I hope everyone is as excited about taking the seminar as we are about putting it on. As you train during this final week, don’t forget the most critical part of your training. No, it isn’t those couple kicks in your belt that are still giving you problems. It’s not the last few sessions with your fighting set partner to make sure your ready to go. The most important aspect of your training this week should be your mental preparation. I’d suggest going back through the “Bok Fu Philosophy” category of this blog for some motivational posts.

Are you muscles sore from getting ready for leadership training? Here is an article about:

4 FOODS TO SOOTHE SORE MUSCLES

BOK FU FITNESS

Warm Up:
Straight leg kicks up mat
10 horse stance squats
Broad Jumps down mat
10 push ups
Drop Stance/Hardbow/Crane up mat
10 tuck jumps
Bear Crawl down mat
10 mountain climbers
Medicine ball circle – 1 minute

Workout:
AMRAP 4 minutes
10 Push Ups with Hand Release
20 Chicken Lunges
1 Minute rest
AMRAP 4 minutes
10 Horse Stance Squat Jumps
20 Wheel Kick Balance (each round switch legs)
1 Minute rest
AMRAP 4 minutes
10 Bok Fu Burpess
20 Pad Jumps

Warm Down:
5 minutes partner stretching