AMRAP Fundamentals

Warm-up:

400 m Run/Row

30 Jumping Jacks

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Resistance Band Chest/Shoulder Circles


Then complete one of the following options:

Option 1> 3 Months:

AMRAP in 20 minutes

5 Pullups @ Home

10 Pushups

15 Squats

Option 2 < 3 Months:

AMRAP in 15 minutes

5 Pullups @ Home

10 Pushups

15 Squats

Option 3 < 1 Month:

AMRAP in 10 minutes

5 Pullups @ Home

10 Pushups

15 Squats

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

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