09-10-2017 BC

YiQi – Bootcamp

Warm-up

3 Rounds of:

12 DB Thrusters (light weight)

10 Hinge and Reach

10m Frankenstien

10m Bear Walk

Skills & Strength

EMOM 5 Minutes

6 Bulgarian Lunges (each leg) (use bench or box)

Metcon

Metcon (Time)

4 Rounds of:

5 DB Hang Clean

10 DB Front Squat

5 DB Push Jerks

10 Ring Rows

*Rest 30 seconds between rounds
Go extra hard each round; rest wisely between rounds.