THURSDAY 23-04-20

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

15 KB/BB Deadlifts
5 Burpees
10 Ring/TRX or Upright Rows

Score: Total Number of Completed Rounds + Any Additional Reps

For the deadlifts if you are using your KB start with it between your feet or a BB at your shin, feet hip width apart.  Make sure the knees are bent, chest is up, arms are straight, and your heels are down in the set up.  Lift the chest and squeeze your butt to stand!  Lower by reaching your butt back and bending your knees while you keep your belly tight and your chest up!

For the burpees try to do full burpees touching your chest and thighs to the ground on each rep. 

For the upright rows use your KB (can be a different weight from the one you use for your DL’s) in both hands start with the KB held at your waist with you standing tall.  Shrug the shoulders up, keeping your shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body.  This should look like you are zipping up your jacket.  Elbows should stay back!  Make sure not to let the shoulders and elbows roll forward.  Bring to chest height.  Lower under control.


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