November 12, 2021

Posted By: Christi

Complete as many rounds as possible in 20 mins of:
15/12 Calorie Bike (60-70% effort)
100m Dball/Sandbag Bear Hug Carry
200m Sled Drag

This easy AMRAP has some fun elements included for today. The bike should be done at a 60-70% effort, this is not a sprint. Loading on the dball/sandbag should be moderate so you don’t have to put the weight down more than 1 to 2 times. Feel free to sub this with a double KB front rack carry. The sled drag is a great way to keep moving and work on some unilateral work for our legs. Loading should allow for a steady pace on the 200m.

Midline Work
Russian Twist
3 x 20
Standing Teapot
3 x 10 reps per side

Working on some rotational pieces toady. These are for quality so don’t rush through them. If you would like to superset the movements you are more than welcome to.

Post Work
1-2min per side Static Lying Leg Crossover Stretch
1-2min per side Couch Stretch