The Mosey
January 12, 2019
Good Grief, It Is Cold Outside
January 12, 2019

FriYay AMRAP

  • When: 01/11/2019
  • Q: Bag of Tricks
  • Pax: M, Ranger, Kool-Aid, Footloose

It was a super cold FriYAY – right around 25 degrees. As promised, we warmed up quickly and started our Friday off right! My legs certainly know they were worked and the Matrix really snuck up on my quads!

The Workout

This was a different workout for me to plan because I usually avoid counting so early in the morning! We did 5 rounds of a 6 minute AMRAP. We performed one exercise at the end of the parking lot, made our way to South of the Border to perform the second exercise and back to the start.

Round 1:

  • 10 Renegade Row
  • Method of transportation: Walking Lunges
  • 10 Squat with overhead reach
  • Method of transportation: Zombie Kicks

Round 2:

  • 20 Russian or Standing Twists
  • Method of transportation: Plyo Skip
  • 20 Squat with a knee up (20 total squats)
  • Method of transportation: Side lunge or Side shuffle

Round 3:

  • 30 Plank Jacks
  • Method of transportation: Butt kickers or Cheerleaders (add the arms lol)
  • 30 Squat hold + forward punch
  • Method of transportation: Run/Walk/Skip

Round 4:

  • 20 Matrix (on your knees, weight held at your stomach, slightly lean back, and pull back to straight by engaging your core)
  • Method of transportation: Run/Walk/Skip
  • 20 Dead Lift
  • Method of transportation: Footballer Steps

Round 5:

  • 10 Peter Parkers
  • Method of transportation: Grape Vine
  • 10 Burpees
  • Method of transportation: PAX Choice

Have a great weekend!

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