August 2nd, 2003

February 15, 2019

His day in Bok Fu Do history, August 2nd (we’re 1 day behind), 2003

Mr. Collin lee earned his 1st Degree Bok Fu Do black belt. Happy 8 year anniversary Mr. Lee!

BOK FU FITNESS

Warm Up:
2 times:
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 6 minutes
10 Push Ups with Hand Release
20 Chicken Lunges
1 Minute rest
AMRAP 6 minutes
10 Horse Stance Squat Jumps
20 Wheel Kick Balance (each round switch legs)
1 Minute rest
AMRAP 6 minutes
10 Bok Fu Burpess
20 Pad Jumps

Warm Down:
5 minutes partner stretching for hamstrings/hips