2016, P3, Challenge Workout #3
Channel: Change Your Body Boot Camps, Newton, MA
Date: 14/04/2016

http://bootcampboston.com to learn more

Challenge Workout #3 (W-B) – Individual (M-S):  complete 12 Rounds AFAP
 


Foam Roll (5min):  see https://www.youtube.com/watch?v=L02QZGetzbw&feature=youtu.be
Movement Prep Series:  see https://www.youtube.com/watch?v=33FO9Mo2lP4&index=2&list=PLkP9LYjCTTsNxEFF21yb2VqueragAaWUj





Strength:  complete 12 Rounds AFAP (G=20min), 25-45%BW.

A1.  DB Hang Jump Shrug x3 4 Rounds AFAP
A2.  DB Reverse Crunch x10 
 
B1.  DB Goblet Rear Foot Elevated Split Squat – R x6 4 Rounds AFAP
B2.  DB Goblet Rear Foot Elevated Split Squat – L x6 
B3.  Tall Kneeling Band External Rotation x6 
 
C1.  FE 1-Leg Bridge – R x6 4 Rounds AFAP
C2.  FE 1-Leg Bridge – L x6 
C3.  FE 1-Leg Band Push Ups x10 
 
*Coach Mike finished in 20:36

 



Static Stretch Day 2 (5min) – 25:5

see https://www.youtube.com/watch?v=PUaNMdhGeok&list=PLkP9LYjCTTsMBsXl6ctJ3BMDSw6RiCgZF&index=4

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