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Controlled AMRap ( there’s always a modification) warmup correctly dynamic warmup/core (5-10mins) incorporate HR monitor if available. Some transitions will take you into a high intensity threshold depending on fitness level/ weight chosen

Exercises

세트 1: 4 라운드

❤️ 보통 (구역 2)

Hammer Curls

1 분

AMRap ( controlled reps against time )

Rest

50 초들

Transition into next exercise

❤️ 보통 (구역 2)

Dumbbell Chest Press

1 분 30 초

Alternating dumbbell chest press ( controlled AMRap )

Rest

50 초들

Breath lengthen or shorten rest break as needed

❤️ 보통 (구역 2)

Dumbbell Fly on Bench

1 분

Light / moderate weight controlled amrap

Rest

35 초들

Alternating Bent Over Rows

1 분

Light/moderate weight can be done from bench.

Rest

50 초들

세트 2: 3 라운드

무게: 적당히
❤️ 보통 (구역 2)

Kettlebell Goblet Squats

1 분 30 초

If equipment is available use a barbell,curl bar,or two kettle bells/dumbbell’s don’t fold over(AMRap)

Rest

1 분

무게: 적당히
❤️ 보통 (구역 2)

Barbell Deadlifts

1 분

Can be substituted with dumbbells or kettlebells. (Controlled AMRap moderate weight should move comfortably against time ) ( 8-10 reps )

Rest

1 분

세트 3: 2 라운드

❤️ 보통 (구역 2)

Walking Lunges

1 분

Add dumbbells/kettlebell forward 30 seconds back 30 seconds

Rest

50 초들

무게: 적당히
❤️ 보통 (구역 2)

Bear Crawls

45 초들

Time or distance ( if uncomfortable substitute burpee with full jump )

Rest

1 분

관련 운동

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Hiit

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Workout

25 분들, 보통

이 운동의 최고 선택

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