November 15th, 1992

February 12, 2019

This day in bok fu do history, november 15th, 1992, norma futini is presented her black belt by grandmaster lee at an east west tournament! happy 19 year black belt anniversary master Futini!

Ms. Norma Futini being presented her black belt by Grandmaster Lee at an East West Tournament!

AMAZING!

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PEAKS AND VALLEYS

BOK FU FITNESS

Warm Up:

2 times:

5 inchworms

10 straight leg kicks

10 advanced reverse straight leg kicks

10 overhead horse stance squats

5 bok fu burpees

5 minutes – work your weakness

Workout:

6 Round for total reps:

30 seconds V Ups

30 seconds Push Ups with Hand Release

30 seconds Broken Bow Jumps

30 second rest

Warm Down:

5 minutes belt stretching