26-09-2017

YiQi – Bootcamp

Warm-up

September Challenge

OR

2 Rounds (w/ med-ball in pairs):

10 Side Passes to Right

10 Side Passes to Left

10 Over-Head to Under Leg Passes (pair-1)

10 Over-Head to Under Leg Passes (pair-2)

10 Laying Med-Ball Toss (pair-1)

10 Laying Med-Ball Toss (pair-2)

Skills & Strength

5 Rounds (10 minutes):

45sec x Side Throw (Med-Ball)

15sec x Rest

45sec x Sit-up & Throw (Med-Ball)

15sec x Rest

Metcon

Metcon (Time)

3 Rounds – For Time

300m Run

15 Med-Ball Seated Twists

30 Med-Ball Thrusters
– Try to use a 14lbs (blue) Med-Ball

September ’17 challenge (AMRAP – Reps)

As Many Reps As Possible of:

1 Minute – Max Reps D/U (Singles)

15 Sec – REST

1 Minute – 10 DB Thrusters

1 Minute – Max Rep D/U (Singles)