15-03-2019 YiQi Bootcamp

YiQi – Bootcamp

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Warm-up

Buy-in 200m Run

3 Rounds

15 Jumping Jacks

15 Mountain Climbers (L+R=1)

15 High Knees (L=R=1)

4 WGS (Each Side)

Skills & Strength

Pull-Up Practice (12:00 min)

4-5 Rounds

5-8 Pull-ups

10 Arch hold to Hollow hold Roll-overs (without touching the ground with hands)

REST :60 – :90 Seconds

Metcon (AMRAP – Rounds and Reps)

2 x AMRAP 6

10 Z Press

8 Box Jumps (Step-ups)

6 Burpees

Rest 2 Minutes

If needed use Alt box jumps with partner.

Posted in: WOD