February 06, 2019 1 min read
Mr. Ong taking charge of a large class on tuesday night. Mr. Ong was our trainee of the month for september and is coming up on his red belt!
BOK FU FITNESS
Warm Up:
2 times:
10 Push Up Planks
10 Roll Back
10 Shooters
10 Ninja Pistols (each leg)
10 Pass through with staff
Workout:
3 Rounds for total reps
1:30 Push Ups
30 second rest
1:30 Chicken Lunges
30 second rest
1:30 Double Unders (or single jump and tuck jump)
30 second rest
Warm Down:
5 minutes on foam roller or lacrosse ball
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