FRIDAY - 14-08-20

20 Min AMRAP

(As Many Rounds and Reps as Possible in 20 Min)

30 Second Row, Single Unders or Taps
4 KB Swings
6 Push Ups
8 Squats

Score: Total Rounds and Reps in 20 Mins 

30 Secs on the Rower or Single Skips or Taps. Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.   

KB Swings - American or Russian 

Push ups can be performed from the toes, from the knees or elevated from a surface, counter top, or box. 

Air Squats - For the Air squats, start with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.


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  • Sandra on


  • Carol Forbes on

    18 rounds plus 30 secs taps, 4 swings and 6 press ups

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