AMRAP Pullups/Burps/Box

Warm-up:

Spinal Flow

1:00 Plank

10 Alternating Arm and Leg Raises (R+L=1)

Arm Circles

Leg Swings & Laterally

Down Dog to Runner’s Lunge & Twist


Complete one of the following options-

Option 1 > 3 Months

AMRAP in 20 Minutes (As Many Rounds As Safely Possible)

200 m Run/Row/1:00 of Jumping Jacks

20 Ring Rows/Aussie Pullups At home version

10 Burpee Box Jumps 18"-28"


Option 2 < 3 Months

AMRAP in 15-20 Minutes (As Many Rounds As Safely Possible)

200 m Run/Row/1:00 of Jumping Jacks

20 Ring Rows/Aussie Pullups At home version

10 Burpee Box Jumps 12"-18"


Option 3 < 1 Month

AMRAP in 10 Minutes (As Many Rounds As Safely Possible)

100 m Run/Row/30 seconds of Jumping Jacks

10 Ring Rows/Aussie Pullups At home version

5 Burpee Box Jumps 6"-12"


Cool Down:

Scorpion Stretch

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


Post # of rounds and thoughts to comments


”When am I ever going to need Pullups in real life”?






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Saturday 6/19

Just Yoga today at 9! Please RSVP through the app. And remember, next Saturday is our Family Party at Orchards Park from 12-3!

1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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