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Landfill Harmonic

11
Dec

Landfill Harmonic

What a great concept!
http://youtu.be/fXynrsrTKbI

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