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I ate all your Halloween Candy!


I ate all your Halloween Candy!

Ms. Malone demonstrates great form on her V up at BFF Sunday! Remember to always focus on your form with high repetition exercises. Form is ALWAYS more important than speed!

Don’t do this to your kids!

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Bok Fu Fitness

Warm Up:
2 times:
2 minutes of jump rope
Straight leg kicks up and down mat
inchworms up and down mat
Broad Jumps up and down mat
Samson Stretch up and down mat
10 Scorpions

15 Rounds need to be completed within 15 minutes:
15 Horse Stance Squats with medicine ball throw
15 push ups

Notes: For every 15 seconds late you finish over 15 minutes, add a 100M run to the end of your workout. So if you finish in 16:30, you’ll run 600 meters.

Warm Down:
Take 5 minutes and use the black foam roller to roll out your hips and quads.
1 minute horse stance stretch