MONDAY - 13-07-20

12 Min AMRAP
(As Many Rounds and Reps as Possible)

20 Single Unders, Taps, Hop Overs
10 Bent Over Rows
3 Inchworms

Score: Total Rounds and Reps completed in 12 Mins.

Single skips with the skipping rope, taps against the kettlebell or hop overs.  For the hop overs, stand facing the object and hop over it. Then you will turn around and hop back over the object.  You can use something as low as a dumbbell or kettlebell or something more challenging.
Bent over rows, hinge at the hip with your back flat. Hold the KB’s in each hand and let them hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weights to your rib cage with your elbows going back. Smooth and Controlled rows focusing on form.
For the inchworms you will place the hands on the ground in front of the feet.  Walk them away from your hands until you are in a plank (top of a push up) position.  From here you will perform a push up by either going to your knees, or staying on your toes.  Either way make sure that the elbows go back and that the hands are just wider than the shoulders. Keeping your belly tight to avoid snaking.  Press back up to the top of the push up, then walk the hands back to the feet and stand.

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  • Sandra on

    13 + 20 skips

  • STeph on

    12 + 10 rows 👆🏻Twinning 😂

  • 8point5 on

    Coach and Carol 12 Rounds 10 Rows

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