Name: Playbook - Raquel Santos - Full Booty AMRAPs
Uploaded: 2024-03-21T05:32:58.155Z
Duration: 45 min
Description: Full Booty AMRAPs

FULL BOOTY DAY 4/2

Options:
You can make this one giant 40-45 minute AMRAP circuit OR you can break them up into two 20 minute AMRAP circuits (4 exercises per circuit.)

20-Minute AMRAP Circuit 1️⃣
- 12 KB Figure 8s
- 10 HEAVY KB Sumo Deadlifts 
- 8 3-Level KB Swings (1 rep = squat swing + regular swing + overhead swing)
- 60s Unilateral KB Overhead Walking Lunges (30s each way)

20-Minute AMRAP Circuit 2️⃣
- 12 Seated Box Jumps
- 10 Superman Push Ups
- 8 (each side) Curtsy RDL to Curtsy Lunge Combo
- 60s Duck Walks

KB Figure 8s

KB Sumo Deadlift

1 rep = squat swing + regular swing + overhead swing

3-Level KB Swings

Unilateral KB Overhead Walking Lunges

Seated Box Jump

Superman Push Up

Curtsy RDL to Curtsy Lunge Combo

Duck Walk

Full Booty AMRAPs

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

Full Booty AMRAPs

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