This one has a ❤️ beside it on my programming sheet. I’m such a fan of the straightforward simplicity of these sorts of workouts. I hope you enjoy as I do.
12 Minute AMRAP
8 DB bent over rows
8 DB cleans
8 Kneeling OH press
8 DB front squats
Bent Over Rows
Hinge forward at the hips allowing a slight bend in your knees. Your arms should dangle beneath your torso.
Pull your shoulder blades back and down into their sockets.
Row by pulling your elbows straight back - keeping your arms close to your body by closing your armpits
Start with both feet flat on the floor
Dip at the knees by allowing your knees to bend forward, do not bend over from the hips
As you drive up to stand, shrug with speed and force bringing the weights to shoulder height
Kneeling Overhead Press
- Drop to both knees w/ ribs aligned over pelvis
- Bring the weights up to shoulder height
- Inhale and push the weight straight overhead as you exhale
Set feet in your squat position
With the DBs racked at shoulders, inhale as you push your hips back and down
Exhale as you stand, keeping your chest upright