31-10-2017 BC

YiQi – Bootcamp

Warm-up

Max 5 Minutes:

Coach Led Movement Prep

Metcon

Full on MetCon Day

– Go nice and easy through-out the 3 MetCon’s and focus on movement quality each rep. Today is about finishing, so pace yourself accordingly…

Metcon (Time)

2 Rounds For Time:

600m/500m

30 1-arm DB Thrusters
*12 Min Time Cap

Metcon (No Measure)

EMOM x 12

Min 1: 6-10 Ring Rows

Min 2: 16 DB Box Step-ups

Min 3 – :30 sec Wall Sit Hold
– 12 Minutes Total

– Scale rep load to ensure a minimum of 20 second rest in each movement

Metcon (Time)

10-8-6-4-2

Push-ups

Shuttle Runs
You’re almost there, just push up through this last “cool down” MetCon.

– Scale to Knee Push-Ups