Bear Style Staff Form

February 17, 2019

Brand new, never before seen staff form. We’ll be learning this in class this week!


BOK FU FITNESS

Warm Up:

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)

2 times:

Straight leg kicks up mat

10 Horse Stance Squats

Inchworms down mat

10 Push Ups

Bear Crawls up mat

10 V Ups

Crab Walks down mat

10 Scorpions

Workout:

Fantastic Fifty….modified – for time

50 Horse Stance Squats

50 Push Ups with Hand Release

50 Pad Jumps

50 Sit Ups with Cross Punches

50 Wheel Kick Balance (25 each leg)

50 Mountain Climbers

50 Jump Rope Jumps (advanced double unders)

50 Bok Fu Burpees

Notes: The exercises can be performed in an order, but the Bok Fu Burpees have to be last!

Warm Down:

5 minutes of partner stretching