You Are Alive!

February 06, 2019

Mr. Ong taking charge of a large class on tuesday night. Mr. Ong was our trainee of the month for september and is coming up on his red belt!

ALIVE

BOK FU FITNESS

Warm Up:

2 times:

10 Push Up Planks

10 Roll Back

10 Shooters

10 Ninja Pistols (each leg)

10 Pass through with staff

Workout:

3 Rounds for total reps

1:30 Push Ups

30 second rest

1:30 Chicken Lunges

30 second rest

1:30 Double Unders (or single jump and tuck jump)

30 second rest

Warm Down:

5 minutes on foam roller or lacrosse ball