04-10-2017

YiQi – Bootcamp

Warm-up

3 Rounds:

12 Dumbbell Thrusters (light weight)

8 Push-Up (use knees instead of box)

10 Jumping Jacks

Buy-out : 100m Jog

Mobility

2 min Couch Stretch (each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes:

100m Jog

50 Alt Plate Steps

40 Sit-Ups

30 DB Push Presses (light weight)

20 DB Bent Over Rows (light weight)

10 Burpees
– DB weight approx. 10% of body weight

Posted in: WOD