Let’s get after a really fun Workout Wednesday! It’s only 14 mins, and you will have a TON of fun!!! 🙂
All questions are good!
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Warm-Up
5 mins running
2 easy rounds of:
6 bent over DB rows
20 air squats
20 multi position hops
2 easy rounds of:
6 bent over DB rows
9 thrusters
12 double unders
Dumbbell Workout
14 min AMRAP (as many rounds as possible) of:
10 bent over DB rows at 50/35
10 dips OR chair dips
50 thrusters at 35/20
100 double unders OR 200 single unders
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Bodyweight Warm-Up
3 easy rounds of:
10 mountain climbers
10 air squats
10 lunges with twist
100m jog
Adv Bodyweight
14 min AMRAP (as many rounds as possible) of:
25 dips OR chair dips
50 squat jumps
100 double unders OR 200 single unders OR 4 inch hops
Starter Bodyweight
14 min AMRAP (as many rounds as possible) of:
15 chair dips
25 squats
50 hops
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Performance Warm-Up
5 mins on air bike
2 easy rounds of:
3 strict pull-ups
20 air squats
20 multi position hops
2 easy rounds of:
3 muscle ups OR pull-ups
9 wall balls
12 double unders
Adv Performance
14 min AMRAP (as many rounds as possible) of:
7 ring muscle ups
50 wall balls at 20/14
100 double unders