East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
We expected to hear that talent, persistence, dedication and luck played crucial roles in their success. Surprisingly, however, self-awareness played an equally strong role.
BOK FU FITNESS
20 seconds on 10 seconds off – 8 times
Partner push ups
Rear Kick Planks
AMRAP 8 Minutes
On the minute every minute start with 1 bear crawl up and down mat
8 Bok Fu Burpees
8 Horse Stance Squat Jumps
8 Hardbow/Broken Bow Lunges (with medicine ball overhead)
Notes: At the start of every minute do one bear crawl up and down mat then go on to 8 of each exercise. At the start of the next minute do another bear crawl and then pick back up where you left off with the workout. Your score for the workout is the total number of rounds you complete.
5 minutes partner stretching