10 of Silverboy’s demonstration in the video above (if anyone can think of a good name for this warm up exercise, let me know)
20 seconds hold/ 10 second rest – 8 times of the exercise Silverboy is demonstrating in the picture below (need a name of this one too!). Arms out, shoulders and legs off the ground, and hold that position.
4 Rounds 2:30 each with a 1 minute break between rounds
8 Horse Stance Squats with medicine ball throw (women 8lbs, men 12lbs)
As many Bok Fu Burpees as possible
In 2 minutes and 30 seconds run 200M, then do 8 HS Squats with medicine ball throw and then as many Bok Fu Burpees until the time is up. Rest for 1 minute and repeat again for a total of 4 times. Your score is the total number of Bok Fu Burpees you can complete.
Take 1 form from your belt and warn down with it tai ji style
5 minutes on foam roller for hips/ quads