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Be Powerful Beyond Measure!

27
Jun

Be Powerful Beyond Measure!

Our big group of belt promotions from kids class Saturday. From left to right: Mr. Geotina, Mr. Geotina, Mr. Bashant-Coon, Mr. Safine, Mr. Johnson, Ms. Rusnak, Mr. Rodrick.

Here’s a little motivation for your Monday morning! Dare to be powerful beyond measure this week and see what happens!

http://youtu.be/OSYtQy9EqTA

Bok Fu Fitness

Warm Up:
2 times:
Straight leg kicks up mat
10 Horse stance squats
Advanced Reverse Straight leg kicks down mat
10 Push Ups
Inchworms up mat
10 Sit Ups with Cross Punches
Broad Jumps down mat
10 Rear Kick Planks
Drop Stance/ Hardbow/ Crane up mat
10 Side Kick Planks
High Knees down mat
10 Broken Bow Jumps

Workout:
4 rounds, 2:30 each
50 Mountain Climbers
15 Tuck Jumps (advanced do Box Jumps)
15 V Ups
Max rep Bok Fu Burpees
Rest 1 minute

Notes: Your score for the workout will be the total number of Bok Fu Burpees you do over the 4 rounds.

Warm Down:
5 minutes belt stretching for hamstrings/ groin