Name: Playbook - Klabera Komini - 20 Min AMRAP - weighted
Uploaded: 2024-04-08T22:00:57.831Z
Duration: 20 min
Description: 20 Min AMRAP - weighted

You will have 2 AMRAPs (as many rounds as possible) to complete!

Start with AMRAP 1 - rotate through each exercise with the reps shown for a total of 10 min

Take a quick break and repeat for AMRAP 2! 

Enjoy!

- 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

Alternating Dumbbell snatch

Dumbbell curtesy lunge - reverse lunge

Dumbbell in & out squat

Dumbbell skier - push press

AMRAP 1

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

-Push your hips back as you come down 
- Keep the dumbbell at your collarbone
- Press the dumbbell up at the top of the squat

Dumbbell squat press

AMRAP 2

20 Min AMRAP - weighted

It was rougher than I thought, but I got through it

Jessica Lynn

Hi ! 
I thought that I must make each exercice during 45s. 
Instead of 30min I was training 1 hour but it was cool ! 
Thank you 💥

20 Min AMRAP - weighted

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