Name: Playbook - Kaysi Marshall - Rowing + DB - 30 Minute AMRAP
Uploaded: 2024-01-07T19:56:04.013Z
Duration: 30 min
Description: Rowing + DB - 30 Minute AMRAP

Maryna_J

Very good full body. Did five rounds but went a little over 30 minutes.

Molly

500 meter Row
40x Press Jack 
30x SA DB Front Squat
20x 1/2 Kneeling DB C&P
10x Push-Up + 2x Mountain Climb

Complete as many rounds as possible of this set on a 30 minute clock. 
Rest as needed.

If you don't have a rower, use these alternatives:
Run 400 meters 
Bike 1/2 Mile
2:30 minutes any cardio

- Start by standing with your feet together, hands by your shoulders
- In one motion, jump your feet out to the side and press your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Press Jack

- Hold one dumbbell at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up
- Find a target to touch your butt to, I'm using the rower
- Switch sides after 15 reps

Single Arm DB Front Squat

- Start in a 1/2 kneeling position with one dumbbell in your hand
- DB in the opposite hand from foot that's planted in front
- From a hang, clean the dumbbell up to your shoulder
- Press dumbbell up overhead
- Reverse motion to come back down
- Switch hands and legs after 10 reps

1/2 Kneeling DB Single Arm Clean & Press

- Start in high plank with hands directly under shoulders 
- Lower into a push-up, hugging your elbows to your ribs
- Press up back into plank and drive one knee in
- Jump to switch feet and drive other knee in
- Jump back to plank and repeat combo for 10 reps

Push-Up + 2x Mountain Climb

AMRAP

Rowing + DB - 30 Minute AMRAP

Lisa

DB + Cardio

Rowing + Core

Aimee

Great workout Kaysi as always! This app is perfect when you’re out of town:)

Erika

Cardio + Core

ANDREA Keefer

Squat + Row Countdown

Another awesome workout. The app is perfect for vacation. Thanks KMF

Annette Shaffer

Ascending Ladder - Deadlifts + Bike

Awesome workout in hotel gym. Perfect! Burpee to tred got spicy

30 Minute AMRAP

Anthea

DB + Bench Intervals

Erin

Amazing. Oh how Kaysi has me loving and hating these all at the same time! 

https://kaysimarshallfitness.com/

Trupti

30 Minute AMRAP - DB

Claudia Howell

Love this workout - I went heavy for part 1…. 🥵 got really spicy!

Kaysi

DB METCON

If you had a rough week and just need a quick win, this is it.

I loved that workout! 😃 Quick and spicy 🌶 that final round! 🙌🏻

Weight Plate Metcon

This is such a good 45 minute workout. Wow! Good to be back on the rower.

Jenna

45 minute - DB AMRAP

Great way to start the day! Got challenging at the end 🥵

3 Part Mash-Up

Rebecca

DB Metcon (+ running)

Descending Ladder

Oonagh

My favorite way to use an hour in the gym! This is a must try! 🙌🏼🥵

Rowing + DB - 30 Minute AMRAP

Community

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