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


Option 4: Strength Focus

Complete 1/2 the main workout then 3 sets of 4-5 reps of warm-up Deadlifts.

5 Sets of 3 reps AHAP Deadlifts

Post thoughts and number of rounds to comments

Daily Challenge: 2 x 20 reps, each side, of calf raises