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In case you missed it…


In case you missed it…

Just in case you missed them, here are the two demonstrations from the tournament on Saturday. Enjoy!

Bok Fu Fitness

Warm Up:
2 times:
10 pass through with staff
Samson stretch up mat
Inchworms down mat
Drop stance/ hardbow/ crane stance up mat
Broad jumps down mat
50 Mountain climbers

4 Rounds for time
100 ft Bear Crawls (2 times up and down the mat) (bear crawl is walking on 2 hands and 2 feet)
25 Sit Ups with Cross Punches
20 Chicken Lunges (10 each leg)
15 Push Ups with Hand Release
10 Tuck Jumps

Warm Down:
5 minutes ball torture – any area of your body that is tight