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Controlled AMRap ( there’s always a modification) warmup correctly dynamic warmup/core (5-10mins) incorporate HR monitor if available. Some transitions will take you into a high intensity threshold depending on fitness level/ weight chosen

Exercises

Set 1: 4 round

❤️ Moderato (Zona 2)

Hammer Curls

1 minuto

AMRap ( controlled reps against time )

Rest

50 secondi

Transition into next exercise

❤️ Moderato (Zona 2)

Dumbbell Chest Press

1 min 30 sec

Alternating dumbbell chest press ( controlled AMRap )

Rest

50 secondi

Breath lengthen or shorten rest break as needed

❤️ Moderato (Zona 2)

Dumbbell Fly on Bench

1 minuto

Light / moderate weight controlled amrap

Rest

35 secondi

Alternating Bent Over Rows

1 minuto

Light/moderate weight can be done from bench.

Rest

50 secondi

Set 2: 3 round

Pesi: Moderato
❤️ Moderato (Zona 2)

Kettlebell Goblet Squats

1 min 30 sec

If equipment is available use a barbell,curl bar,or two kettle bells/dumbbell’s don’t fold over(AMRap)

Rest

1 minuto

Pesi: Moderato
❤️ Moderato (Zona 2)

Barbell Deadlifts

1 minuto

Can be substituted with dumbbells or kettlebells. (Controlled AMRap moderate weight should move comfortably against time ) ( 8-10 reps )

Rest

1 minuto

Set 3: 2 round

❤️ Moderato (Zona 2)

Walking Lunges

1 minuto

Add dumbbells/kettlebell forward 30 seconds back 30 seconds

Rest

50 secondi

Pesi: Moderato
❤️ Moderato (Zona 2)

Bear Crawls

45 secondi

Time or distance ( if uncomfortable substitute burpee with full jump )

Rest

1 minuto

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