East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
It’s hard to believe it’s fall already! One of the many reasons it’s my favorite time of year is everything pumpkin. So to kick off the fall season, I made this paleo pumpkin bread from elana’s pantry. It was fantastic!
BOK FU FITNES
10 passthrough with staff
10 push ups with hand release
10 Silverman Squats
10 Roll backs
5 minutes pull up practice (use bands if needed)
25-20-15-10-5 – with 30 second hand stand hold in between each set
Heel/Wheel/Thrust Kicks (switch legs on each set)
Overhead Horse Stance Squats (holding medicine ball overhead)
Notes: You will do 25 heel/wheel/thrust, 25 overhead horse stance squats, 25 V Ups, then 30 seconds of handstand hold. Then 20 of each and a 30 second handstand hold, then 15…finish with 5 of each and a 30 second handstand hold.
5 minutes ball torture