East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
BFF winner will be posted by 6:00 am Thursday morning….the suspense builds.
Broad jumps across mat
30 seconds of broken bow jumps
30 seconds of pushups
1 minute of L Sits
In four minutes, complete a 400 meter run (or 100 jump rope jumps consecutively) and as many horse stance squats with medicine ball throw as possible.
Rest two minutes and repeat for a total of five cycles.
Your score is the total number of HS Squats with medicine ball throws.
Note: You’ll set a timer for 4 minutes. Do a 400M run and then immediately start horse stance squats with medicine ball throw. After 4 minutes is done, take a 2 minute break and repeat for a total of 5 times.
1 form in your belt tai ji style – slow motion, with stances pressed, for detail
hamstring stretch on bar
samson stretch for hips/ groin