2015, CYBBC, P8, Challenge Workout #3
Channel: Change Your Body Boot Camps, Newton, MA
Date: 03/09/2015

Challenge Workout #3 (W-A) – Individual (M-S): complete Circuit A&B AFAP

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

Side-Lying Thoracic Ext w/ Rot x8e
2. 1-Leg Psoas Bridge x12e
3. 4pt. Stability (10:5) Circuit x1
4. Facing 135 Dg Wall Slide Shrug x8
5. Incline Ankle Mobes x8e
6. Squat w/ Alt. Reach to Stand x6
7. Ankle Bounces x50
8. High Knee Ankling x8e
9. Bwds Sumo Squat w/H Abd x5e
10. Linear Line Double Jumps x10e
11. Jump Pike Walkout x10
12. Jumping Jacks x10
13. Alt. Lateral Lunge to Reach x5e

Strength: complete Circuit A&B AFAP (G=less than 20min) 30-50%BW.

A1. DB Hang Jump Shrug (neutral) x3                        3 rounds
A2. DB Hang Clean Pull (neutral) x3
A3. DB Hang Power Clean x3
A4. DB Front Squat x3
A5. DB Reverse Lunge – R/L x3
A6. DB Reverse Lunge - R/L x3
A7. Alt. Wrist Flexion x10e
A8. Dead Bug Opp w/ Iso Hold x10e
A9. Quadruped Opposites x10e

B1. Burpee to Stand x3, 6, 9, 12, 15        5 round, Upward Pyramid
B2. FE Pike Push Up x1, 2, 3, 4, 5
B3. Body Saw Pike x2, 4, 6, 8, 10
B4. DB Pullovers x2, 4, 6, 8, 10 (per side)

Static Stretch W-B Series (5min) – 25:5
Push Up Calf, R / L
Split Adductor Hold, R / L
Side-Lying Thoracic Hold, R/L
Seated Piriformis @ Wall, R/L
½ Kneel Quad + Hip Flexor Push @ Wall, R/L