20 min AMRAP
20 Bent over Rows Alt 5L/5R
20 (Weighted) Step-ups
If you don’t have any weights, go for towel/table pulls instead. Check our social media stories for demo video’s.
*Scale to 10 reps on each station if you slow down too much.
After yesterday, start with some mobility. Either do Volcmar’s Mobility Flow found on our YouTube chanel, or do your own stretches, like Hip openens, Samsom stretch, inch worms.
Once you’ve suppled up, warm up your movements with slow controlled movements, not too many reps. If you have light weight, use that first.
5 Bent over Rows L&R
5 dips, start with the knees bent and the feet flat on the floor.
5 step-ups without weight.
*If you want, stretch some more inbetween rounds.
Do about 4-5 rounds increasing speed and build up the movements (and weight if possible)
Set your timer and 3.2.1..GO!!
Workout explanation, movement standards and options: