MONDAY - 14-07-20

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

16 Alternating Lunges
8 Bent Over Rows 

The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step each time that the front heel stays down, with your knee out, when your back knee lightly touches (or comes close).  Keep your chest up and drive through your heel to stand completely between reps.

If unable to lunge you could swap for step ups.

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. 


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    17 + 15 lunges

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