Congratulations to Mr. Lin on earning his green belt. Mr. Lin has been studying with us at east west since 1997!
BOK FU FITNESS
Straight Leg Kicks up and down mat
Advanced to Reverse Straight Leg Kicks up and down mat
Drop stance/ hardbow/crane up and down mat
High Knees up and down mat
15 push ups (slow and controlled)
15 back ups
15 V ups (slow and controlled)
15 Horse stance squats
12 Rounds need to be completed within 12 minutes:
10 Horse Stance Squats (advanced with medicine ball throw)
10 V Ups
For every 10 seconds late you finish over 12 minutes, add a 10 push ups to the end of your workout. So if you finish in 12:30, you’ll do 30 push ups (or substitute with speed punches for beginning students).
1 minute per leg hamstring stretch on bar
5 minutes belt stretching for hamstrings/ hips