09-07-2018 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

Tabata:

Air Squats

Burpees

Mobility:

Couch Stretch on Bench

Skills & Strength

3 Sets (10-12 Minutes):

– Rear Foot Elevated Split Squat x 8-12 reps (each leg)

– DB Bench Press x 6-10 reps @ 20X1 tempo

*Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

*PARTNER METCON*

AMRAP 14 Minutes:

12 Wall-Balls

12 KB Swings

12 Sit-ups

*Switch after each movement

**At minutes 0:00, 4:00, 8:00, 12:00 = 5 Strict Chin-ups/Pull-ups each, buddy assisted if needed (NO BANDS)
Partner A does Wall-Balls, then Partner B does KB Swings, then Partner A does Sit-ups..then B does Wall-Balls…and so on.

Posted in: WOD