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  • gamefaceent212

Mummy Wrap Workout (upper body AMRAP)


Warm up

2:30 Amrap

5 shoulder pass throughs w/ pvc pipe

10 wide grip behind the head press w/ pvc pipe

10 arm circles (no pvc pipe)


2:30 Amrap

1 inch worm w/push up

10 shoulder taps

10s childs pose


2:30 Amrap

100 m row

10 shoulder press (very light)

10 bicep curls (very light)


Workout

7:00 Amrap (write down how many rounds you do)

12 push up

12 half sumo squat into a high pull

12 leg lift


3:00 rest


7:00 Amrap (write down how many rounds you do)

12 push press

12 bent over row 

12 tricycle


3:00 rest


7:00 Amrap (write down how many rounds you do)

12 hammer curl w/ static quarter squat

12 underhand bent over row (bend over at a 45 degree angle)

12 tricycle


3:00 rest


7:00 conditioning of your choice

  • Bike, run, row, ski



Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive. Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552





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