20-09-2017

YiQi – Bootcamp

Warm-up

“Bring Sally-Up” Squat Challenge

Mobility

Couch Stretch (90sec each side)

2-Way Ankle Stretch (30sec straight / 30sec bent knee)

Weightlifting

5 Rounds (10 Minutes):

:30 x Power Bag Jumping Squats

:30 x Rest

:30 x DB Lunges

:30 x Rest

Metcon

Metcon (Weight)

EMOTM – 10 Minutes

4 DB Deadlifts

4 DB Hang Power Cleans

4 DB Thrusters
Rx Factor – Total DB weight should be approx 35% of your body weight

*5 Burpee penalty at the end of the WOD for every complex not finished within the minute