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Everybody Jump!

17
Nov

Everybody Jump!

Dodgeball Queen, Ms. Shimotake, with her weapon of choice!

Here’s a quick video of some of the fun we had at Sky High Sports on Wednesday night during out Instructor Class!
http://vimeo.com/32292215

This picture of Mrs. Shahidi sums up how you should feel at the end of all your Bok Fu Do workouts!

Bok Fu Fitness:

Warm Up:
50 Jump rope jumps
10 Inchworms
10 Straight leg kicks (each leg)
10 Advanced/ Reverse crescent straight leg kicks (each leg)
10 Pass through with staff
10 Samson Stretch with staff

Workout:
3 Rounds for Time
10 Bok Fu Burpees
20 Chicken Lunges
30 Push Ups
40 Sit Ups with Cross Punches
50 Horse Stance Squats

Warm Down:
5 minutes of belt stretching for groin/hamstrings
5 minutes ball torture for shoulders