Name: Playbook - Rachel Nicole - Wednesday-AMRAP [home]
Uploaded: 2023-06-19T10:48:37.494Z
Duration: 55 min
Description: Wednesday-AMRAP [home]

Set a timer for 7 mins and complete As Many Rounds As Possible

- Stand in a staggered stance 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
-Repeat for allotted rep range 
-Complete on opposite side/leg

Split Squats (bodyweight)

-Take five high knee steps to the left and then 5 to the right and repeat for allotted rep range

5 Step Agility Shuffle

ALT Lateral Lunges w/ Bicep Curl

AMRAP

set a timer for 7 mins and complete As Many Rounds As Possible

Triple Squat into Burpee

Side to Sides

- Start in a plank position 
- Drive your knees towards your chest, landing your feet on the outside of your hands
- Increase speed as you feel comfortable

Wide Mountain climbers

Alt Lunge w/ Rotation

- Holding a dumbbell in one hand at your shoulder lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbell back to your shoulder repeating the movement

Single Arm Dumbbell Thruster

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately pull the dumbbells up and down with control
- Engaging your lats and mid back throughout the movement

Wednesday-AMRAP [home]

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