April 14, 2020

Posted By: Christi

Zoom Classes: Noon and 4pm
AMRAP 20 min
20/17 Cal Bike
20 Back Squat (135/95)
20 Hand Release Push Up
20 Box Jump Over (24/20)
Goal: 4 Rounds
Longer workout with a bit of a chipper type feel. If you don’t have a bike you can sub out the same amount of calories on the rower or a 400 meter run. Back squat weight is on the lighter side and is something you should be able to get all 20 reps in a row with, even on the later rounds if you’re digging in. Take the bar from a rack if you have any concerns about racking it to your back from the floor. Be honest with those push ups and squeeze those legs together so when you press off the floor your chest, hips, and thighs leave at the same time. Steady and strong pace on the box jump over.
Optional Accessory
3 Rounds For Quality
20 Shoulder Tap
:20 sec Handstand Hold
50′ Handstand Walk
Notes: Rest as needed between exercises and rounds.
This is for quality but you can still challenge yourself with trying to do the sets unbroken, with minimal or no rest between rounds, etc. You choose but the work should be done with mechanics in mind while challenging yourself.
Post Work
2-3xs :20-:30sec each:
3-Way Hip Stretch