AMRAP Fundamentals

Warm up:

400 m Run/Row

3-5 Yoga Worms

5 Lunge Twists R

5 Lunge Twists L


Then complete one of the following options:

Option 1> 3 Months:

AMRAP in 20 minutes

5 Pullups

10 Pushups

15 Squats


Option 2 < 3 Months:

AMRAP in 15 minutes

5 Pullups

10 Pushups

15 Squats


Option 3 < 1 Month:

AMRAP in 10 minutes

5 Pullups

10 Pushups

15 Squats


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


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