05-12-2018 YiQi Bootcamp

YiQi – Bootcamp

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Warm-up

2 Rounds

10 Jump Squats

10 Banded Pull apart

10 Lunges

Skills & Strength

10 Minutes (SLOW AMRAP)

3-5 Tempo Push-ups (6|1|6|1)

6-10 Alt DB Snatch Practice (Go heavier than you would for the METCON)

20 Ab-mat sit-ups

Metcon (No Measure)

Metcon

8 Minutes

1) 1k Row

AMRAP

10 Push Ups

10 KB Swings

Rest 2 Minutes

8 Minutes

2)500m Run

AMRAP

10 Alt DB Snatch

10 Air Squats

Half start at AMRAP 1 Half start at AMRAP 2. Switch after 2 minutes of rest

Posted in: WOD