Attitude Is Everything!

February 02, 2019

This middle school principal got a retirement send off he wasn’t expecting from the kids at his school. His student’s put together a flash mob dance as a way to thank him for believing in them. You could tell how moved he was!

BOK FU FITNESS

Warm Up:
Samson stretch up mat
10 Horse Stance Squats
Inchworms down mat
10 Tuck Jumps
Straight Leg Kicks up mat
10 Push Ups
Advanced/ Reverse Straight Leg Kicks down mat
10 V Ups

10 over unders with partner (Over under is partner 1 on all fours, partner 2 jumps over partner 1. Then partner 1 lifts up with legs straight and partner 2 crawls under partner 1. That’s 1 rep. Do 10 of these and switch to the other person. The record so far is 54 seconds.)

Workout:
20 seconds on, 10 seconds rest – 8 times
Horse Stance Squat Jumps
Push Ups with Hand Release
Double Unders (or 1 single jump plus 1 tuck jump)
V Ups

Notes:Your score for the workout will be the total number of repetitions cumulative throughout the workout. Complete all 8 rounds of each exercise before moving onto the next one.

Warm Down:
5 minutes partner stretching for hamstrings