Name: Playbook - Chrissy Zampino - 12 min AMRAP (back focus)
Uploaded: 2022-12-14T16:32:19.535Z
Duration: 12 min
Description: 12 min AMRAP (back focus)

As many rounds as possible
in 12 minutes
10 db bent over rev fly
12 gorilla rows
10 db bent over row
8 upright row

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Hands shoulder width apart and raise to upper chest level

12 min AMRAP (back focus)

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