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Tournament Demonstration Video – Instructors

15
May

Tournament Demonstration Video – Instructors

Here is the video from our fantastic Instructor demonstration at the Bok Fu Do West Coast Regional Spring Tournament 2013! Master Buckley commented that this was the best instructor demonstration in recent memory. Congratulations everyone on an outstanding performance! Enjoy the video!

Keep Your Promises…To Yourself! “The more you honor your integrity, the more dignity you have. Your promises to yourself must be so important and easily kept that you’ll reach out and grab them every single day — because you want what you’ve promised yourself!”

Bok Fu Fitness

Warm Up:
1 Minute Mountain Climbers
5 Inchworms
5 Horse Stance Squats
5 Pass Through with staff
5 Samson Stretch
5 Scorpions
1 Minute Mountain Climbers

Workout:
For total reps
4 Minutes: Horse Stance Squats (advanced with medicine ball throw)
3 Minutes: Bok Fu Burpees
2 Minutes: Push Ups with Hand Release
1 Minute: Broken Bow Jumps

Warm Down:
5 minutes belt and partner stretching