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Bok Fu Black Belt Mr. Wolfe is on TV!

31
Jan

Bok Fu Black Belt Mr. Wolfe is on TV!

We have a tv star as a black belt! Take a look at these tv commercials with our very own, Mr. Wolfe. They are currently airing on ESPN during the X Games. Very exciting!

http://www.youtube.com/watch?v=dBRq2AQB6NM&feature=player_embedded

Bok Fu Fitness

Warm Up:
2 times:
10 of Roll back warm up (the video below is 1 rep)

10 scorpions
10 back ups
10 pass through with staff
10 around the world with staff
10 samson stretch

Workout:
On the minute every minute for 20 minutes
5 Bok Fu Burpees
10 Push Ups
15 Horse Stance Squats

Notes:
You have 1 minute to complete the above exercises. Your score is the last minute that you completed all 3 exercises within the minute. So if you make it to the 10th minute and don’t finish, then your score is 9. If you fall off pace then rest the following minute and finish out the rest of the time doing as many rounds as possible.

Warm Down:
5 minutes foam roller on hips/quads
5 minutes belt stretching

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