18-10-2017 BC

YiQi – Bootcamp

Warm-up

AMRAP 5

10 Band Pull Aparts

5 Y-W-T Bend Over

10 Tuck Jumps

Gymnastics

Rope Climb “Progression”

EMOM 8 (1+2)

1 Seated rope pull up and down

+ 2 Rope Hanging Knee Raises

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

10 Med-Ball Clean & Press

100m Run

1 Rope Climb

10 Broad Jumps

10 Mountain Climbers
– Scaled Rope Climb = 2 Seated Rope Pull-up/Downs