08-11-2017 BC

YiQi – Bootcamp

Warm-up

20 Jumping Jacks

10 Arm Circles Forward

10 Arm Circles Backwards

then 3 Rounds:

*with a light weight

8 DB Front Squats

6 DB Cleans

6 DB Push Press

Weightlifting

E2MOM x 5 (with a partner) (0:00, 2:00, 4:00…)

8-8-6-6-4 Seated DB Strict Press

*Choose a weight that allows you to complete all 8 without a break & keep same weight through-out work

*Partner 1 works then switches with partner 2

Metcon

Metcon (Time)

3 Rounds For Time:

25 Double Unders / 75 Singles

10 DB Clean & Jerk

10 Box Jumps
DB Weight approx. 20% body weight total

Metcon (Time)

“Partner Finisher”

3 Rounds:

One Partner Works and the other assists, then switch

A1 – 10 Sit-up & Throw to Partner (med-ball)

A2 – 10 Partner Leg Push Downs