East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
This is a really interesting story about a personal trainer that is getting fat on purpose! From Fit To Fat To Fit
BOK FU FITNESS
Warm Up:
10 Push Up Planks
10 Roll Back
10 Pull Ups
10 Ninja Pistols (each leg)
10 Pass through with staff
Tabata Hollow Rocks (20 seconds on 10 seconds rest – 8 times)
Workout:
AMRAP 12 Minutes
12 Hardbow Broken Bow Lunges
12 Double Unders (or sub with tuck jumps)
12 Chicken Lunges
Warm Down:
5 minutes belt stretching