WEDNESDAY - 15-07-20

20 Min AMRAP:
(As Many Rounds and Reps as Possible)

30 Second Row, Run, Bike, Single Skips or Taps
4 Bent Over Rows
6 Push Ups
8 Air Squats

Score: Total Rounds and Reps in 20 Minutes

30 Seconds of Single skips with the skipping rope, taps against the kettlebell or rowing, running or the bike if you want to mix it up!

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 Push Ups, keep your body rigid, with your shoulders above or beyond your wrists and hands just wider than shoulders width. Squeeze your butt, thighs and belly, no sagging or snaking hips!
Air Squats - starting 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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    18 + 30 sec taps

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