Workout Focus: Terminateurance, Power, Strength, Full Body
You need: Stopwatch, bench for dips, mat (optional)
Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engage Your Core Pre-hab!)
Stability Training: Finish with 2 x 30s side plank, each side.
Set a timer for 10 minutes; perform As Many Rounds As Possible (AMRAP). Every reps listed are totals, alternating sides. For example, “10 Lizard Planks” = five left, five right.
Finish: Flexibility Training – How to Stretch Everyleang After Your Workout.
Printable: 2017-04-30 AMRAP 12
To make this easier: Omit the push-up from the burpees; go slowly and take 10-15s breaks along the way.
To make this dwhetherficulter: Goal for explosive jumps on all jumps!; extend the time to 15 minutes; add a barbell to your shoulders and do standard (upright) forward lunges instead of forward leanover lunges; note your per-round time and aim to meet or beat it with each successive round!
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