27-09-2017

YiQi – Bootcamp

Warm-up

September Challenge

OR

2 Rounds:

20m Super Mario

5 Y-W-T

10 Band Pull Aparts

10 Prisoner Squats

Weightlifting

EMOTM – 5 Minutes

5 Heavy Dumbbell Strict Press

Then immediately

EMOTM – 3 Minutes

8 DB Push Press (with the same DB’s)

Metcon

Metcon (Time)

For Time:

Buy-in: 15 Burpees

then; 4 Rounds of:

10 One-Arm Dumbbell Row on Box (each arm)

8 Weighted Box Step-ups (DB)

6 DB Strict Press

Buy-out: 10 Burpee Box Jumps
– Same DB weight for all movements

– For row: One hand on box, brace core

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)