Round & Down

This workout is an AMRAP workout (as many rounds as possible). Perform 12 reps on every exercise in the set and perform as many rounds as possible in the indicated time. For the first set, start your timer for 6-minutes and complete the exercises as many rounds through as you can. The second set is 5-minutes, the third set is 4-minutes and so on until you get to the last set that is only 1-minute. Each set gets a little shorter as you go on. If an exercise has a right and left, perform 6 reps on each side.

Descending AMRAP

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6min- A

FORWARD LUNGE REACH AND OVERHEAD PRESS

TIPS:

Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.

6min- B

FOOT CRISS CROSS

TIPS:

20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

5min- A

DROP STEP SQUAT

TIPS:

Drop step and squat down with hips symmetric between feet.

5min- B

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

4min- A

HIGH PULL

TIPS:

8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.

4min- B

POWER SKIP IN PLACE

TIPS:

Skip high and powerful.

3min- A

BURPEE MOUNTAIN CLIMBER

TIPS:

Perform a burpee and then a mountain climber at the bottom before returning to standing.

3min- B

HOVER SQUAT

TIPS:

Hover from side to side keeping your torso upright and staying low.

2min- A

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.

2min- B

SIDE PLANK LEG LIFTS

TIPS:

Hold your body straight as a board and lift your top leg up and down. To modify… don’t lift your legs.

1 min

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.