East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Here is your third installment of bok fu stretching. It’s time to work on your hamstrings!
BOK FU FITNESS
Warm Up:
2 minutes of jogging in place, after every 20 seconds do a 10 second sprint
10 Around the world (with staff)
10 Pass through (with staff) (bring staff in front of body and then behind keeping arms as close together as possible)
5 inchowrms, 5 horse stance squat jumps – 2 times
Workout:
For time
40-30-20-10
Mountain Climbers
Speed Punches
Sit Ups with cross punches
Push Ups
Warm Down:
5 minutes of ball torture for shoulders