East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
3 forms (any 3 you want) all out consecutively
15 Rounds need to be completed within 15 minutes:
15 Horse Stance Squats with medicine ball throw
15 push ups
For every 15 seconds late you finish over 15 minutes, add a 100M run to the end of your workout. So if you finish in 16:30, you’ll run 600 meters.
Warm down: (only do this part if you care about your body!)
Take 5 minutes and use the black foam roller to roll out your hips and quads.
1 minute horse stance stretch