East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
A very inspiring story! Everyone has a reason for pushing themselves beyond their perceived limits. What’s yours?
BOK FU FITNESS
10 Pass through with staff
Drop Stance, Hardbow, Crane Stance up and down mat
Straight Leg Kicks up and down mat
Inchworms up and down mat
Tabata – 20 seconds on, 10 seconds rest – 8 times
Navy Seal Ups
Push Up Rows
Bottom horse stance squats
Notes: Complete the 8 rounds of the chicken lunges, then move to the 8 rounds of navy seal ups, then push up rows… Bottom horse stance squats start from the horse stance, push up to standing and then return to the horse stance squat. That is one rep. The 10 second rest will be resting in the horse stance position.
5 minutes partner stretching