30-10-2017 BC

YiQi – Bootcamp

Warm-up

1 Round:

20 Jumping Jacks

20 High Knees

20 Samsun Lunge Stretch (10 each leg)

20 Side-to-Side Lunge Stretch

20 Solider Marches

Gymnastics

5 Rounds:

:30 Alternating DB Snatch (Practice)

:30 Rest

:30 Hollow Hold

:30 Rest

Metcon (AMRAP – Rounds)

Ladder – AMRAP 15 Minutes

1 Sit-Up, 1 Squat, 1 Burpee

2 Sit-Up, 2 Squat, 2 Burpee

3 Sit-Up, 3 Squat, 3 Burpee

4….Add one rep until cap hits
– Score Rounds

– Scale up: Add Goblet Squat & weighted sit-up