240 Seconds!

AMRAP means as many rounds as possible. In this workout, start with the first superset and perform as many rounds as possible with the indicated reps in a 4minute time period. After completing the 4 minute set, allow 1 minute rest and then repeat the same set for a second round of 4 minutes. Try to complete more rounds in your second 4minute set than your first. After completing 2 rounds of 4minutes on the first set, move onto set number 2 and complete the same pattern.

(4min AMRAP : 1min rest) x2 Workout

1A- Crossover lunge (10ea)

1B- DB push-up row (5ea)

1C- Wide skip in place (10ea)

2A- DB 1 arm snatch (5ea)

2B- Under leg side lunge (10ea)

2C- Side plank knee to elbow (10ea)

3A- 2 arm 1 leg row (10ea)

3B- leg lift push-up (5ea)

3C- V-ups (10)

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1A- 10reps ea

CROSSOVER LUNGE

TIPS:

Step forward crossing one leg in front of the other. Make sure to take a long step forward.

1B- 5reps ea

DB PUSH-UP ROW

TIPS:

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.

1C- 10reps ea

WIDE SKIP IN PLACE

TIPS:

Skip with wide feet.

2A- 5reps ea

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

2B- 10reps ea

UNDER LEG SIDE LUNGE

TIPS:

Lunge to the side and pass the weight under the lead leg.

2C- 10reps ea

SIDE PLANK KNEE TO ELBOW

TIPS:

From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.

3A- 10reps ea

2 ARM 1 LEG ROW

TIPS:

Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.

3B- 5reps ea

LEG LIFT PUSH-UP

TIPS:

Lift a leg off the ground as you go downward in a push-up.

3C- 10reps

V-UPS

TIPS:

Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.