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Big Day on Saturday!!!

13
Nov

Big Day on Saturday!!!

 

I hope you’ll all join us on Saturday for some very special BLACK BELT presentations! At 9:00 am at KO Kung Fu in San Jose, Mrs. Roz Curran will be presented her black belt by her teacher, Master John Ozuna. Then at 2:30 that same afternoon at East West Alamo, Ms. Ellett and Mrs. Silverman will also be presented their black belts. This is an extremely special event that these 3 ladies have worked tirelessly for years to accomplish. Please join all the black belts as we welcome them into their new journey!

 

Bok Fu Fitness

Warm Up:
10 passthrough with staff
10 push ups with hand release
10 Silverman Squats
10 Roll backs
10 Scoprions
5 minutes pull up practice (use bands if needed)

Workout:
25-20-15-10-5 – with 30 second hand stand hold in between each set
Heel/Wheel/Thrust Kicks (switch legs on each set)
Overhead Horse Stance Squats (holding medicine ball overhead)
V Ups

Notes: You will do 25 heel/wheel/thrust, 25 overhead horse stance squats, 25 V Ups, then 30 seconds of handstand hold. Then 20 of each and a 30 second handstand hold, then 15…finish with 5 of each and a 30 second handstand hold.

Warm Down:
800M jog
5 minutes ball torture