AMRAP Arms & Run

Warm-up 2 x each side: KB Turkish Get-up Progression 5 Reps @ each step -Floor to Elbow -Elbow to Hand -Hip Lift -Samson to Lunge -Step Back Lunge


Complete one of the following options for time:

Option 1 > 3 Months

AMRAP in 22 Minutes (As Many Rounds As Safely Possible)

100 M Sprint

5 Pullups

10 Press Jacks 20/25 each

15 Triceps Ext 20/25

20 Alt DB Biceps Curls 20/25 each

***Add 100 m to each round

Option 2 < 3 Months

AMRAP in 22 Minutes (As Many Rounds As Safely Possible)

100 M Sprint

5 Pullups

10 Press Jacks 15/20 each

15 Triceps Ext 15/20

20 Alt DB Biceps Curls 15/20 each (R+L=1)

***Add 100 m to each round


Option 3 < 1 Month

AMRAP in 12 Minutes (As Many Rounds As Safely Possible)

100 M Run

2 Pullups

4 Press Jacks 8/10 each

6 Triceps Ext 8/10

8 Alt DB Biceps Curls 8/10 each (R+L+1)

***Add 100 m to each round


Cool Down:

Child's Pose

Down Dog

Scorpion Stretch


Post thoughts and number of rounds to comments


March Challenge! Complete 5 Minutes of Jump roping 5 Days a Week


Guess who stopped by to show up his scar?!

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