Ain't So Bad!

February 10, 2019

Here are a couple clips for the lei tai team based on training last night…

Thanks to Mrs. Silverman for this article. It reminds you of bok fu philosophy, doesn’t it?

What it means to live the dream

BOK FU FITNESS

Warm Up:

400M Run (or 100 Jump Rope Jumps)

Straight leg kicks up and down mat

Broad Jumps up and down mat

Drop Stance/ Hardbow/ Crane up and down mat

1 minute sit ups with cross punches

1 minute plank

1 minute push ups

1 minute hardbow/broken bow lunges

1 minute Bridge

Workout:

AMRAP 12 minutes

50 Push Up by in

+

5 Navy Seal Ups

10 Tuck Jumps

15 Chicken Lunges

Notes: With a 12 minute running clock start with 50 push ups, then do as many rounds as possible of 5, 10, 15. Your score is your total number of rounds.

Warm Down:

Partner Stretching