Bok Fu Do Stretching #8

February 18, 2019

Here’s your next installment of Bok Fu Stretching!

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BOK FU FITNESS

Warm Up

10 pass through with staff

10 Roll Back

Straight Leg Kick up the mat

10 Silverman Squats

Broad Jumps back down the mat

10 Push Ups

Samson Stretch up the mat

10 Sit Ups with cross punches

Inchworms back down the mat

Workout:

With a 12 Minute Running Clock

800M Run (or 80 Mountain Climbers)

As many rounds as possible of:

10 Horse Stance Squat with Medicine Ball Throw

10 Tuck Jumps (Advanced Box Jumps)

0 Back Up to V Ups

Notes: Start with an 800M run and then do as many rounds as possible of the exercises about. Start the 12 minute timer with the 800M run. Your score is your total number of rounds after you complete the 800M run.

Warm Down:

5 Minutes Partner Stretching for Hips/ Hamstring