18-09-2017

YiQi – Bootcamp

Mixed Workout Week

Warm-up

300m Run

10m Bear Walk

10m Duck Walks

10m Inch Worm

10m Frankenstien

Mobility

2 Rounds:

10 PVC Pass Thru’s

10 OH Squats

10 Sots Press

Skills & Strength

Overhead Squat Technique/Practice

10 Minutes Instruction & Practice complete (PVC)

4 sets of 6 – One Arm DB OH Squats

Metcon

Complete ALL 5 Houses in any order

Metcon (Time)

For Time:

Helen’s House

300 m Run

21 Kettlebell Swings

12 Pull-ups / Ring Rows

Angie’s House

20 Pull-ups / Ring Rows

20 Push-ups

20 Sit-up

20 Air Squats

Nancy’s House

300 m Run

15 DB One-Arm Overhead Squats

Fran’s House

15 DB Thrusters

Kelly’s House

300 m Run

30 Box Jump

30 Wall Balls

*BONUS OPTIONAL (if finished before 25 min)

Grace/Isabel’s House

20 DB Ground To Overhead
*30 Minute Time Cap

– 300m Run is stop sign to stop sign