Name: Playbook - Alex Rice - UPPER BODY AMRAP
Uploaded: 2024-03-29T18:23:03.856Z
Duration: 20 min
Description: UPPER BODY AMRAP

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

Zhari

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

Jason

As Many Rounds As Possible for 20min

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

1. 10 Tricep Push Ups (modify to knees when or if needed)

2. 10 Dumbbell Close Grip Row

3. 10 (each) Dumbbell Snatch

4. 10 Hand Walkouts

- From a high plank position, hands on the ground straight under your shoulders, with your gaze at the floor 
- Inhale as you slowly lower, bending your elbows to bring your chest toward the ground
- Elbows should be tucked to your side and pointing back toward your feet
- Be sure to keep your core muscles contracted
- Pause for a second in the lowered position
- Exhale as you push up from the ground to your starting position

Tricep Push Ups

- While holding two dumbbells, hinge at the hips till you are parallel to the ground or slightly higher
- Bend at the elbow and pull dumbbells slightly back and up
- Using your back to complete the movement (not your arms)

Dumbbell Close Grip Row

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Pause, then walk hands back towards your legs and stand up

Hand Walkouts

UPPER BODY AMRAP

Carly

Misty

Kristen

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

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! 🥵

UPPER BODY AMRAP

Community

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