3 Laps
Walking Lunges / Backwards Walking Lunges
Side Shuffle / Side Shuffle Opposite Direction
10 Alternating Superman
5 Inchworm Push Ups
12 Squats
AMRAP 12
5 ps One Arm Thruster *
10 Push Up with Pop In
10 ps Reverse Lunge to Hop
10 ps Grasshoppers
AMRAP 12 Ladder 2's
2 Reverse Hollow Rocks
2 KB Swings *
2 Burpees
+ 2 reps each round, as high up as you can go in the 12 minutes.
* Bring Outside:
AMRAP 12
5 ps One Arm Thruster *
10 Push Up with Pop In
10 ps Reverse Lunge to Hop
10 ps Grasshoppers
AMRAP 12 Ladder 2's
2 Reverse Hollow Rocks
2 KB Swings *
2 Burpees
+ 2 reps each round, as high up as you can go in the 12 minutes.
* Bring Outside:
-Outdoor mat
-One kettlebell
-One dumbbell
We did the first AMRAP workout on November 26, 2015 and March 1, 2016 if you would like to compare your scores.
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