15 MIN AMRAP
(As Many Rounds and Reps as Possible)
6 Goblet Squats
6 Shoulder Press
6 Burpees
6 Bent Over Rows
(As Many Rounds and Reps as Possible)
6 Goblet Squats
6 Shoulder Press
6 Burpees
6 Bent Over Rows
Score: Rounds and Reps in 15 Minutes
For the Goblet Squat hold the weight at your chest. Feet shoulder width apart with the heels down. Lift your chest and tighten your belly. Reach your butt back and down. Keep your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up! Drive through your heels to stand!
Shoulder Press, single bell, 5 each side. Doubles or a BB. Start strict and move through push press and onto jerk as required.
For the burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up in to a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep.
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.
ENJOY!
10 rounds plus 4 burpees
9 & 2 front squ 20kg BB for all