East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
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BOK FU FITNESS
2 minutes of jump rope
Straight leg kicks up and down mat
inchworms up and down mat
Broad Jumps up and down mat
Samson Stretch up and down mat
15 Rounds need to be completed within 15 minutes:
15 Horse Stance Squats with medicine ball throw
15 push ups
Notes: 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.
Take 5 minutes and use the black foam roller to roll out your hips and quads.
1 minute horse stance stretch