Set Sail

February 11, 2019

What new horizons will you explore this year?

BOK FU FITNESS

Warm Up:

2 times

10 Pass through with staff

10 Scorpions

10 inchworms

10 Push Ups with hand release

10 Horse Stance Squats

Workout:

AMRAP 8 minutes

3 Bok Fu Burpee Box Jumps

3 Double Unders (or single jump and tuck jump as a substitution)

6 Bok Fu Burpee Box Jumps

6 Double Unders

9 Bok Fu Burpee Box Jumps

9 Double Unders

12 Bok Fu Burpee Box Jumps

12 Double Unders

Add 3 more and continue this pattern each time if you make it past 12. So next would be 15, then 18….

Warm Down:

5 minutes belt stretching for hamstrings