Name: Playbook - Aubree Aldous - THURSDAY - 🔥 FULL BODY AMRAP
Uploaded: 2023-04-13T02:50:35.051Z
Duration: 35 min
Description: THURSDAY - 🔥 FULL BODY AMRAP

Complete as many rounds as possible in the time.

Narrow press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Ski + thruster

- Position legs in bent position, feet shoulder width apart
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

Weighted punches

Circuit 1 AMRAP

- Start with a staggered stance, rear foot elevated
- With weights by your sides come down until your back knee is close to the ground
- Push trough your front leg to come up
* Work both sides

Weighted elevated split stance

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges

Elevated lunge pulse

Db crunch pass through

Circuit 2 AMRAP

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again
- If you don’t have access to a rowing machine, use bands and repeat same motion.

Rower

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Weighted toe taps

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Push your hips as you come down
- Reach parallel and explode up
- Tap toes together

Jump squats with toe tap

Circuit 3 AMRAP

THURSDAY - 🔥 FULL BODY AMRAP

Bree

Celene

Full Body

FULL BODY

This workout was great! I loved being able to check your form to make sure I was doing something right. Thank you! Thank you!

THURSDAY - 🔥 FULL BODY AMRAP

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