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In case you missed it…

3
May

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

Workout:
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