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  • gamefaceent212

Amrap^3 (wk 9 #1)


Warm up

3 rounds

:25 shoulder pass

:25 good morning


3 rounds

:25 side lunges

:25 inch worms


3 rounds

:25 spiderman lunge

:25 sea turtles


250 row


Workout

12:00 amrap

10 deadlifts (moderate to light weight)

10 box jump (8 step ups variation)

10 db shoulder press (light to very light)


3:00 rest


12:00 amrap

12 barbell bent over row (moderate to light weight)

12 rear foot elevated lunge (body weight only)

12 rear foot elevated lunge


3:00 rest


12:00 amrap

14 squats (bodyweight only)

14 db bicep curls


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