APRIL 22-28, 2018
AMRAP Beat your score
This workout is an AMRAP (as many rounds as possible). During the workout, you will always do 10 reps of an exercise (if there is a right and left, perform 5 reps each side). Perform the first 3 exercises as many rounds as possible in 4 minutes. Make sure to count how many total reps you complete in 4 minutes. Then rest for 1 minute. Perform a second round of 4 minutes on the first 3 exercises again and try to match or beat the total number of reps that you got in the first 4-minute round. Follow this same sequence on the next 3 exercises; perform a 4 minute round counting your total number of reps, then allow 1 minute rest, then perform a second 4 minute round trying to match or beat your score.
(4 min AMRAP : 1 min Rest) x2
DROP STEP LUNGE & PRESS
Step backward into a lunge, when returning back to standing press arms overhead.
BENT OVER REVERSE FLY
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
HIGH PLANK KNEE TO ELBOW
Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.