03-10-2017

YiQi – Bootcamp

Warm-up

AMRAP 6 Minutes:

5 Good Mornings (forward bends loading hamstrings)

10 Bird-Dogs

15 Air Squats

20 Mountain Climbers

Weightlifting

Tempo Goblet Squats (1-3-2-1)

In 8:00 complete highest set on Ladder:

2-4-6-8-10-12-14…etc

*Rest 20 seconds between sets

Goblet Squat (8 Min of Max Reps Tempo)

Record your total reps

2 = 2

4 = 6

6 = 12

8 = 20

10 = 30

12 = 42

14 = 56

etc

Metcon

Metcon (Time)

4 Rounds – For Time

10e Jumping Lunges

20 Flutter Kicks

10 Over Head Plate Squats

100 Skips
10e = 10 each leg