Strength & Mobility
3 rounds
alternating arm dumbbell bench press x 8-10/side (start at top)
diagonal stretch x 10+:10/side
hanging L-sit :15-30
Conditioning
AMRAP 12
20-25 calorie row
15 pull ups
10 hand release push ups
5 burpees to target
Notes
Today’s workout is a 12 minute AMRAP of 20-25 calories, 15 pull ups, 10 hand release push ups, and 5 burpees to a target. Your score is the amount of rounds and reps completed in 12 minutes.
The calories shouldn’t take any more than :90. Reduce the amount if necessary.
The pull ups should be completed in no more than 3 sets per round. Substitute ring rows or jumping pull ups if necessary.
The push ups should be completed in 2 sets or less each round. Elevate the hands if necessary, or do regular pushups if hand release is too challenging. If you elevate the hands, don’t worry about the hand release.
Choose a target that is 6-12″ above your reach for the burpees. If this is too challenging, pick something that is just beyond your reach when standing with arms extended overhead.