2015, CYBBC, P7, Challenge Workout #4
Channel: Change Your Body Boot Camps, Newton, MA
Date: 03/09/2015

Foam Roll 5min (10:5; aim for 5-10 rolls)
Foam Roll Upper to Lower Back 
Foam Roll Thoracic Extension 
Foam Roll 1-Arm Lat, R/L 
Foam Roll Piriformis, R/L 
Foam Roll 1-Leg Hamstring, R/L 
Foam Roll 1-Leg Calf, R/L 
Foam Roll 1-Arm Pec, R/L 
Foam Roll Bent-Knee Adductor, R/L 
Foam Roll Hip Flexor / Quad,R/L 
Foam Roll TFL, R/L 
Foam Roll IT-Band, R/L 

W-B Warm Up 
1. Side-Lying Thoracic Rotation x6e 
2. 4pt. Stability (10:5) Circuit x1 
3. ½ Kneeling Rectus @ Wall x8e 
4. Facing Wall Slide x8 
5. 1-Leg Standing Hip Rotation x8e 
6. Squat to Stand x8e 
7. Ankle Bounces x50 
8. High Knee Ankling x8e 
9. Backward Bear Crawl x8e 
10. Inchworm x6 
11. Jumping Jacks x10 
12. Lateral Lunge to Reach x5e 

Strength: complete 7 course workout & post Complex Finish Time (G less than 5min); 15-35%BW.

A1. Dead Bugs-Same w/ Iso Holds x10,8,6,4,2  Max effort in 5min (4:1)
A2. DB Bent-Over High Pull to ER x8
B1. Body Saw x8                                              Max effort in 5min (4:1)
B2. Side-Lying Clam Raise x15,12,9,6,3
C1. Mountain Climbers x15,12,9,6,3             Max effort in 5min (4:1)
C2. Floor Slides x8
D1. Alt. Low Plank T’s x10,8,6,4,2                 Max effort in 5min (4:1)
D2. Squat Jumps – stick landing x8
E1. Step Downs R/L x15, 12, 9, 6, 3              Max effort in 5min (4:1)
E2. Tall Kneeling Band Pull Aparts x8
F1. BW-SLDL to Y-Reach x10,8,6,4,2           Max effort in 5min (4:1)
F2. Band Push Ups x8

Finish AFAP; Post Time to FB
G1. DB Hang Jump Shrug (palms down) x6
G2. DB Hang High Pull (palms down) x6
G3. DB Offset Stance RDL – R/L x6
G4. DB Offset Stance RDL – R/L x6
G5. DB Bent-Over Row x6
G6. Push Up Plus x6


Static Stretch W-C Series (5min) – 15:5
Forward Bend,
Deep Squat
Deep Squat R/L Arm to Sky
Stride Back R/L
Stride Back w/ T-Spine Rot. Raise R/L
½ Kneeling Tricep Pull, R/L
Childs Pose C/R/L
Seated Shoulder Sit & Reach
Supine on Roller, “W” Pec Stretch