AMRAP Twenties

Warm-up:

30 Jumping Jacks

20 Squats

Alt Arm and Leg Raises

Down Dog to Runner's Lunge

Lunge Twists

Resistance Band Chest/Shoulder Stretches

Then complete one of the following options-

Option 1 > 3 Months

AMRAP in 20 Minutes

200 M Run/Row/1:00 High Knees

20 Y-T-Cobras

20 Situps

20 Side-ups R

20 Side-ups L

20 Glute Bridges

Option 2 < 3 Months

AMRAP in 15-20 Minutes

200 M Run/Row/1:00 High Knees

20 Y-T-Cobras

20 Situps

20 Side-ups R

20 Side-ups L

20 Glute Bridges

Option 3 < 1 Month

AMRAP in 10-12 Minutes

100 M Run/Row/30 Seconds of High Knees

10 Y-T-Cobras

10 Situps

10 Side-ups R

10 Side-ups L

10 Glute Bridges

Cool Down:

Lower Back & Piriformis Stretches

QL Stretch

Child's Pose

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