17-11-2017 BC

YiQi – Bootcamp

Warm-up

20 Jumping Jacks

20 Solider Kicks

20 Lunges

Skills & Strength

4 Rounds of 20 sec on /10 sec Rest

1 – Hollow Hold

2 – Russian Seated Twists (Med-ball)

3 – Front Plank Supermans, 3 second holds

4 – Mountain Climbers

Metcon

Metcon (Time)

3 Rounds (in partners):

500m Row

30 DB Front Rack Walking Lunges
– Both partners do all the work. You’re just sharing the rower and getting extra rest.

Posted in: WOD