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Bok Fu Do Stretching #8

10
Mar

Bok Fu Do Stretching #8

h4>Here’s your next installment of Bok Fu Stretching!

This is a well written article with a thought provoking message. A Bad Day for the Ego is a Good Day for the Soul

Bok Fu Fitness

Warm Up
10 pass through with staff
10 Roll Back
Straight Leg Kick up the mat
10 Silverman Squats
Broad Jumps back down the mat
10 Push Ups
Samson Stretch up the mat
10 Sit Ups with cross punches
Inchworms back down the mat

Workout:
With a 12 Minute Running Clock
800M Run (or 80 Mountain Climbers)
As many rounds as possible of:
10 Horse Stance Squat with Medicine Ball Throw
10 Tuck Jumps (Advanced Box Jumps)
10 Back Up to V Ups

Notes: Start with an 800M run and then do as many rounds as possible of the exercises about. Start the 12 minute timer with the 800M run. Your score is your total number of rounds after you complete the 800M run.

Warm Down:
5 Minutes Partner Stretching for Hips/ Hamstring