East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Just in case you missed them, here are the two demonstrations from the tournament on Saturday. Enjoy!
BOK FU FITNESS
warm up:
2 times:
10 pass through with staff
samson stretch up mat
inchworms down mat
drop stance/ hardbow/ crane stance up mat
broad jumps down mat
50 mountain climbers
workout:
4 rounds for time
100 ft bear crawls (2 times up and down the mat) (bear crawl is walking on 2 hands and 2 feet)
25 sit ups with cross punches
20 chicken lunges (10 each leg)
15 push ups with hand release
10 tuck jumps
warm down:
5 minutes ball torture – any area of your body that is tight