💦Max Effort💦
1 min
KBS -26lb
Goblet squat
Calf raises
Seated overhead press - 8lb
Seated Hammer curls (lean back to engage core more)
Rest 2 min
Repeat for a total 5 rounds
25 minutes of spicy (33 min with rests) but worth it. 🌶💪🏽. Used @smartwod.app for timer!
💦20 Min AMRAP💦
150M~ Dumbell carry* 20lbs
10 weighted step ups**
5 burpees
*5 burpees EVERYTIME you stop or put weights down
**be sure to alternate legs to keep work even**
(Added some banded bootymeat 🍑 work for good measure at the end)
💦 6 Rounds 💦
10 Push-ups
10 Row (each arm)
10 Bicep Curls (each arm) 5 Fly (each arm)
10 Overhead Oblique Punches (each side)
20 Russian Twists (pause at center)
10 Squats 5 Single Leg Deadlift (each side)
10 Deadlift
10 Bridges (pause at top)