AMRAP 12 Minutes
16/12 calorie row
4, 8, 12… Strict handstand push ups
-rest as needed-
Superset each
12-10-8-6-4 (for Weight)
Deadlift
Shoulder Press
-Rest 2-3 minutes-
4 sets (super set)
12 weighted strict pull up
24 weighted hip ext
-Rest 2-3 minutes-
4 sets (super set)
12 Dumbbell Arnold Press
12 Glute Ham Raises
-Rest 2-3 minutes-
4 sets (super set)
12 Dumbbell Front Raise + Lateral Raises
12 Bent over rows
-rest as needed-
AMRAP 15
15/12 Calorie Bike Erg
15 Push Up

Athletes Notes

STIMULUS and GOALS
These AMRAPs and sets are less about intensity and more about building capacity and endurance in upper body pressing and lower body pulling. Aim to keep low/moderate to moderate intensity and work on perfect form for each rep throughout.
WORKOUT STRATEGY & FLOW
Pick weights that you can maintain unbroken throughout.
Treat the Calorie Row and Push Ups as a moderate intensity AMRAP designed to keep you moving. Don’t go over 75% intensity. Work on movement quality and keeping heart rate lower than usual.
The supersets are designed to all be unbroken, drop the weight or reps as needed to keep them unbroken