AMRAP - It Up

Warm-up:

200 m Run/Row

30 Superman Back Extensions

Down Dog to Runner’s Lunge & Twist

Leg Swings Front to Back & Laterally

Hip mobility walks (inward and outward)

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months

AMRAP IN 24 Minutes

200 m Run/Row

10 Aussie Pull-ups (Strict) @Home

10 DB OH Press 15/20 (Strict)

10 Skull Crushers 45/65

10 Lateral Raises 10/15 (Strict)

10 KB Halos (Around & Back =1) 25/35


Option 2 < 3 Months

AMRAP IN 18 Minutes

200 m Run/Row

10 Aussie Pullups (Strict)

10 DB OH Press 15/20 (Strict)

10 Skull Crushers 45/65

10 Lateral Raises 10/15 (Strict)

10 KB Halos (Around & Back =1) 25/35

Option 3 < 1 Month

3-4 Rounds

100 m Run/Row

5 Aussie Pullups (Strict)

5 DB OH Press 5/10 (Strict)

5 Skull Crushers 15/25

5 Lateral Raises 5/10 (Strict)

5 DB Halos (Around & Back =1) 5/10


CTW (Challenge of the Week): 1 Minute of Push-ups


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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