Warm-up:
Knee Grab to Single Leg Deadlift
Complete one of the following options
Option 1 > 3 Months:
AMRAP in 22 Minutes
200 m Run/Row or 1:00 High Knees/Jumping Jacks
15 DB Bent Row 20/25 each
15 Reverse Flys 12/15 each
200 m Run/Row or 1:00 High Knees/Jumping Jacks
15 OH Triceps Ext 20/25
Option 2 < 3 Months:
AMRAP in 22 Minutes
200 m Run/Row or 1:00 High Knees/Jumping Jacks
15 DB Bent Row 15/20 each
15 Reverse Flys 10/12 each
200 m Run/Row or 1:00 High Knees/Jumping Jacks
15 OH Triceps Ext 15/20
Option 3 < 1 Month:
AMRAP in 11 Minutes
100 m Run/Row or 30 Seconds High Knees/Jumping Jacks
8 DB Bent Row 10/15 each
8 Reverse Flys 5/8 each
100 m Run/Row or 30 Seconds High Knees/Jumping Jacks
8 OH Triceps Ext 10/15
Cool Down
Always finding a way!!!
