East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Warm Up:
10 pass through with staff
10 horse stance squats
10 inchworms
10 straight leg kicks
10 advanced/reverse straight leg kicks
1 form in your belt all out
Workout:
“Love your partner”
6 Rounds for time
15 Horse Stance Squat Jumps
20 Push Ups with hand release
25 Chicken Lunges
30 Double Unders (or single jump and tuck jump)
Notes: Break this workout up with a partner. As one person is doing a round, the other partner will do V Ups. Count your teams total number of V Ups over the 6 rounds and deduct that number of seconds off your total time.
Warm Down:
5 minutes partner stretching