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EXERCISE
SETS
REPS
Curls to Overhead Press
AMRAP
15
High Knees
AMRAP
40
Mountain Climbers
AMRAP
40
Burpees
AMRAP
10
AMRAP
15
Overhead Tricep Extensions
Jumping Jacks
AMRAP
40
V-Ups
AMRAP
10
EXERCISE
SETS
REPS
Shoulder Tap Push-Up
AMRAP
15
SL Hip Bridge
AMRAP
15
V-Up
AMRAP
15
Renegade Row
AMRAP
15
AMRAP
15
Sit Ups
Front Squat
AMRAP
15
Wall Sit Bicep Curls
AMRAP
15
EXERCISE
SETS
REPS
Deadlifts
AMRAP
10
Front Squats
AMRAP
10
Jump Squats
AMRAP
15
Step-Ups
AMRAP
10
AMRAP
15
Kb or Db Swings
Froggers
AMRAP
15
Leg Extensions
AMRAP
10
EXERCISE
SETS
REPS
Curl To Press
AMRAP
20
RDL
AMRAP
20
Front Squat
AMRAP
20
Sit Ups
AMRAP
20
AMRAP
20
Renegade Row
Plank Jack
AMRAP
20
V-Up
AMRAP
20
EXERCISE
SETS
REPS
Seated Band Rows
AMRAP
10
Manmakers
AMRAP
10
Chair Dips
AMRAP
10
Walkouts
AMRAP
5
AMRAP
10
Chest Press
Chest Flys
AMRAP
10
Deadbug
AMRAP
20
EXERCISE
SETS
REPS
Weighted Reverse Lunge
AMRAP
15
Lateral Leg Raises
AMRAP
20
Jump Squats
AMRAP
30
Sit-Ups
AMRAP
20
AMRAP
15
Weighted Hip Bridge
Reverse Crunches
AMRAP
20
V-Ups
AMRAP
20
EXERCISE
SETS
REPS
Step-Ups
AMRAP
12
Squats
AMRAP
12
Shoulder Press
AMRAP
12
Leg Raises
AMRAP
12
AMRAP
12
Push-Ups
Sit-Ups
AMRAP
12
Reverse Crunches
AMRAP
12
EXERCISE
SETS
REPS
Curls to Overhead Press
AMRAP
15
High Knees
AMRAP
40
Mountain Climbers
AMRAP
40
Burpees
AMRAP
10
AMRAP
15
Overhead Tricep Extensions
Jumping Jacks
AMRAP
40
V-Ups
AMRAP
10
EXERCISE
SETS
REPS
Bulgarian Split Squats
AMRAP
10
Banded Lateral Leg Raises
AMRAP
10
Step-Up
AMRAP
10
Staggered Stance Deadlift
AMRAP
10
AMRAP
10
Thrusters
Banded Leg Kickbacks
AMRAP
10
Wall Sit
AMRAP
30s
EXERCISE
SETS
REPS
Walkout to Push-Up
AMRAP
5
Chest Press
AMRAP
15
Chest Flys
AMRAP
20
Skull Crushers
AMRAP
25
AMRAP
10
Narrow Grip Push-Up
Up/Down Plank
AMRAP
20
Quadruped Hold
AMRAP
30s
EXERCISE
SETS
REPS
Bicep Curls
AMRAP
15
Reverse Fly
AMRAP
15
Shoulder Press
AMRAP
15
Reverse Lunge
AMRAP
15
AMRAP
15
Tricep Kickbacks
SL RDL
AMRAP
15
Weight Hip Bridge
AMRAP
15
EXERCISE
SETS
REPS
Push-Ups
AMRAP
12
Renegade Row
AMRAP
12
Wall Slide
AMRAP
12
Jump Squat
AMRAP
12
AMRAP
12
Front Raise
Bird Dog
AMRAP
12
Reverse Crunches
AMRAP
12
After completing the warm-up, complete this 10 Minute AMRAP. Perform as many rounds as you can with the 10 minutes. Use the timer above.
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