Ron McKinstray20 Minute AMRAP:
10 DB Box Step Ups
(Sub weighted object)
10 Sit-ups
10 Mountain Climbers (per leg)
10 deadlift - use a bar, dumbbells or kettlebell but go as heavy as possible, if you only have a light object - double the reps
For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi
Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings
