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