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In honor of MLK Day!

17
Jan

In honor of MLK Day!

Bok Fu Fitness

Warm Up:
50 forward snap kicks, 50 knife edge kicks, 50 rear kicks each side ( you can do these as a triple kick)
3 rounds of: 10 horse stance squat jumps, 10 inchworms, 1 minute plank

Workout:
4 rounds for time
400M run (50 Jump rope jumps as substitution)
25 horse stance squats (advanced with medicine ball throw)
25 wheel kick balance (each side)
25 broken bow jumps (advanced holding medicine ball with arms extended)

Notes: For every time you stop your jump rope or drop your leg in wheel kick balance, add 5 push ups to the end of your workout)

Warm Down:
5 minutes of partner stretching

Congratulations to our 2 new Junior Brown Belts, Ms. Cammozzi and Mr. Brinnon!

Master Buckley with new junior brown belts, Ms. Cammozzi and Mr. Brinnon

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