East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
What a great concept!
Our 2012 sweatshirts are in! if you preordered one, you can pick them up at your respective school starting tuesday! we have just a few extras, so if you want one, email alamo@bokfudo.com asap!
BOK FU FITNESS
Warm Up:
10 pass through with staff
10 inchworms
10 scorpions
20 Seconds on 10 seconds (4 times each) off the following exercises:
Run 20 seconds, sprint 10 seconds
Horse Stance Squat Jumps
Sit Ups with Cross Punches
Broken Bow Jumps
Workout:
5- 10- 15- 20- 25 Horse Stance Squats with medicine ball throw
10- 10- 10- 10- 10 Clapping Push Ups
25- 20- 15- 10- 5 Bok Fu Burpees
Notes: 5 HS Squats, 10 clapping pushups, 25 BF Burpees then 10 HS Squats, 10 clapping pushups, 20 BF Burpees…
Warm Down:
5 minutes belt stretching