12-07-2018 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

2 Rounds:

8 Squat Jumps

8 Goblet Squats

8 Piller to Plank

Skills & Strength

In 12 minutes:

4 Sets For Quality:

:30s Flutter Kicks

:30s Russian Plate Twists

:30s Front Plank w/ *one limb missing

*(set 1 – left arm, set 2 – right arm, set 3 – left leg, set 4 – right leg

**Rest as needed between movements – you have 12 minutes)

Metcon

Metcon (Time)

For Time:

21-15-9

2xKB Front Squats

400m-300m-200m

Run

*(every time you break up the Squats, do 6 burpees)

Posted in: WOD