Congratulations to Mrs. Shahidi, Mr. Chapa and Ms. Rawlings on the Red Belts! We are very proud of you all and excited to welcome you into the Instructor group. You have all worked very hard for this rank and absolutely deserve this accomplishment.
Here is the next Bok Fu Stretching video. This is part 2 of 3 in the most recent series. Enjoy!
Bok Fu Fitness
20 Seconds run – 10 second sprint (4 times)
20 Seconds sit ups with cross punches – 10 seconds back ups (4 times)
20 Seconds Push Ups – 10 seconds rest (4 times)
AMRAP 12 minutes:
10 Horse Stance Squat Jumps
10 Chicken Lunges
10 Broken Bow Jumps
10 Wheel Kick Balance (each leg)
5 minutes ball torture for hips/quads