Landfill Harmonic

February 05, 2019

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