16:00 AMRAP
250m Row
20 Kettlebell Swings
10 Reverse Burpees
3 Wall Walks
General Warm Up
3-5 min of Cardio of choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Side
5 Slow Air Squats + 5 Feet-Together Squats
10 Sit ups
Specific Warm Ups
Hit the Rowing Primer and the Kettlebell Primer and then make sure you do at least a few reps of whatever wall walk or wall walk progression you intend to use in the workout!
Workout of the Day
16:00 AMRAP
250m Row
Rowing Modifications
The row should be :45 to 1:00 of cardio. Anything in that realm will be a great substitute!
If you are not rowing but you have other cardio options, sub in any of these options:
200m Run (Be sure to properly warm up your running first!)
500m C2 Bike
10-15 cal Air Bike
If you have no other cardio options, you can choose anything that gets your heart rate up for 1min or:
100 Single Unders or 1min of Single Unders
100 Double Unders or 1min of Double Unders
1min of mix and match running drills (pose running drills, butt kickers, high knees)
:30 of Mountain Climbers + :30 of Squat Thrusts
Kettlebell Swings
These can be any kind of swings, but if you feel safe going overhead, try out some overhead swings! If that’s not your jam, no sweat. Eye-level will do fine. If you are not able to do swings, you can replace the swings with deadlifts.
Reverse Burpees
Just like the regular burpee is “lay down on your stomach and then get back up,” this move can truly be any form of “lay down on your back and then get back up.” Everyone should be able to find some variation that works for them, but also, always feel free to bring the reps down as well if that’s right for you!
Wall Walks
Everyone should be able to find something in the wall walk video that works for them, but if you need to (or want to) you can also swap in something from the Handstand Walk video. There are lots of fun options there too!
Optional Accessory Work
Accumulate 2-3 minutes in each Side Plank.
Accumulate 10-15 Nordic Curls in as few sets as possible.
Cool Down
1-2min in Child’s Pose
1-2min Foam Rolling Each Glute
1-2min of Forearm Stretches
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