2016, P12, Full Length Challenge Workout #4 : complete 10 Rounds AFAP
Channel: Change Your Body Boot Camps, Newton, MA
Date: 14/12/2016

Please like, comment, subscribe and share if you love this!

Go to http://bootcampboston.com to learn more.


Challenge Workout #4 (W-B) – Individual (M-S):  complete 10 Rounds AFAP
 

Foam Roll (5min):  see above for individual exercises
https://youtu.be/L02QZGetzbw
Movement Prep Series:  see above for individual exercises
https://youtu.be/oO9nR2-N9Vg

Strength:  complete 10 Rounds AFAP (G=less than 30min), 20-40%BW.

6min (5:1), 4rds, 15:10, 12sets
A1.  Side Plank @ Wall – R/L  
A2.  Side Plank @ Wall – R/L 
A3.  Push Up to Y-Reach 
 
7min (6:1), 4rds, 20:10, 12sets
B1.  1-DB Swing – R/L 
B2.  1-DB Swing – R/L 
B3.  ½ Kneel Band Pull Aparts 

8min, 2rds, AFAP, 8sets     
C1.  DB 1-Leg Hockey Squat – R/L x15 
C2.  DB 1-Leg Hockey Squat – R/L x15 
C3.  DB Straight Arm Pullovers x15 
C4.  DB Flat Bench Press x15 
 

***Coach Mike finished in 23:08 min.
 

Cool Down (mat & roller) = 5min (15:5)
https://youtu.be/nGRc68FmKD8
Please...: 
like this video if you like'd it!
comment below to let me know what you think about it and how you did if you did the workout.
subscribe so you can automatically receive updates when I post new videos.
share this video to help me grow our audience. The more people watching, the more excited I get. 

So please like, comment, subscribe and share this video!