04-04-2019 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

Coach Choice

Skills & Strength

3 -4 Sets Each with a partner:

:20s Top of Ring Row Hold

:30s Push-Ups @ 31X1 or FLR

:40s Wall Sit

*Each do one full round before switching, partners helps count the time for you

Metcon

Metcon (AMRAP – Reps)

Every 2:00 x 5 Rounds (30:00):

Station 1 – 400m/300m Rowing

Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry (heavy)

Station 3 – 5 Ring Rows / 10 Push-ups / 15 Air Squats

Posted in: WOD