07-11-2017 BC

YiQi – Bootcamp

Warm-up

In partners

P1 – 1 min Light Row

P2 – 10m Bear Walk + 10m Frankensteins

*switch

November ’17 Challenge (AMRAP – Reps)

AMRAP 4 Minutes

500m Row

KB Swings (16kg/12kg)

Gymnastics

E2MOM x 5 (10 minutes):

A1: 6 -10 Seated Pull-ups

A2: 6 Reverse Lunges (each leg)

*For Quality – Aim for 10, if unable reduce 1 rep until able to complete without too long of break

Metcon

Metcon (Time)

5 Rounds For Time

15 Air Squats

10 Push-ups (use band on his hook)

10 Sit-Ups

100m Run