11-09-2017

YiQi – Bootcamp

Warm-up

3 Rounds of:

100m Run

10m Walking Lunge

10m Crouching Tiger

10 Wall Balls

Skills & Strength

8 Rounds:

20 sec Skater Jumps

10 sec Rest

20 sec Seated Medicine Ball Ab Twists

10 sec Rest

*Don’t jump on your med ball

Metcon

Metcon (Time)

For Time:

3-6-9

Burpees

Box Jumps

Push-Ups

*100m Run (or 40 skips)

3-6-9

Seated Med Ball Twists (L-R-L = 1 rep)

Wall Balls

Ring Rows

*100m Run (or 40 skips)

3-6-9

Skater Jumps (L-R-L = 1 rep)

Mountain Climbers

Alt Jumping Lunges

*100m Run (or 40 skips)
– Half class starts on burpees, half class starts on seated med ball twists