Name: Playbook - Alex Rice - FULL BODY AMRAP
Uploaded: 2024-03-29T18:23:03.758Z
Duration: 20 min
Description: FULL BODY AMRAP

Carly

Misty

Kristen

I haven't done just AMRAP for a long time. That was awesome! I could only complete 3 rounds but my pike push-ups were on point today!!!

Lindsay

Kelsey

Ronny Al-Nosir

Raiko

Alyssa

Carla

As Many Rounds As Possible for 20 minutes

Set the timer for 20 minutes and go through each exercise, taking rest when needed! The goal is to complete as many rounds as possible for the 20 min.

1. 10 Barbell Front Squats

2. 12 Bicycle Crunches

3. 10 (each) Barbell B-Stance RDL

4. 10 Pike Push Ups

- Position the bar across the front of your shoulders
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Start in a B-stance position (heel to toe)
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the bar toward the floor
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Barbell B-Stance RDL

- Start in pike position 
- Raise your hips as much as you can, while keeping your legs extended
- Lower your head towards the ground, by bending your elbows
- Press yourself back up to the starting position

Pike Push Ups

FULL BODY AMRAP

Underestimated this one lol. Weight got heavy real quick.

Christine

LOWER BODY AMRAP

Needing to get my body moving and this sure did it

UPPER BODY AMRAP

Zhari

Saturday fun day! Quick 20 min sessions was perfect!

Shelby

Angela

I didn’t count how many rounds I did. But by the end of the 20 mins my body is toast! 🥵

Michelle

Just what I needed today! Quick but effective workout! Sweaty 😓

These last couple months I’ve been working a lot of OT. So between BJJ and gym I find the AMRAP get it done 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

FULL BODY AMRAP

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