AMRAP Arms

AMRAP in 20 minutes:

400 m Run/Row

10 Burpees

10 Aussie Pullups

10 DB OH Press 15/20

10 DB OH Triceps Ext 15/20

What's everyone standing around for?


*Newbies please complete 1/2 the time, 1/2 the reps, 1/2 the weight or less.

*Rookies complete all 20 minutes, scale back the weight if needed

*Vets - option to complete 30 minutes

46 views6 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg