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
1A- Overhead squat (12)
1B- 2arm 1 leg row (6ea)
1C- Square drill- crossover step (12ea)
2A- Split jump squat (6ea)
2B- Knee to elbow push-up (6ea)
2C- Skater hops side to side (12ea)
3A- Kettle swing (12)
3B- Power skip (12ea)
3C- Suitcase crunch (12)
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
1B- 6reps ea
2 ARM 1 LEG ROW
Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.
1C- 12reps ea
SQUARE DRILL – CROSSOVER STEP
Perform a crossover step into the square and then proceed to move both feet outside the square.
2A- 6reps ea
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
2B- 6reps ea
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
2C- 12reps ea
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
3B- 12reps ea
POWER SKIP IN PLACE
Skip high and powerful.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.