Alien 🐺🐍🛰️📡🧬

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 rounds

❤️ Moderate (Zone 2)

Hammer Curls

1 minute

AMRap ( controlled reps against time )

Rest

50 seconds

Transition into next exercise

❤️ Moderate (Zone 2)

Dumbbell Chest Press

1 min 30 secs

Alternating dumbbell chest press ( controlled AMRap )

Rest

50 seconds

Breath lengthen or shorten rest break as needed

❤️ Moderate (Zone 2)

Dumbbell Fly on Bench

1 minute

Light / moderate weight controlled amrap

Rest

35 seconds

Alternating Bent Over Rows

1 minute

Light/moderate weight can be done from bench.

Rest

50 seconds

Set 2: 3 rounds

Weights: Moderate
❤️ Moderate (Zone 2)

Kettlebell Goblet Squats

1 min 30 secs

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

Rest

1 minute

Weights: Moderate
❤️ Moderate (Zone 2)

Barbell Deadlifts

1 minute

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

Rest

1 minute

Set 3: 2 rounds

❤️ Moderate (Zone 2)

Walking Lunges

1 minute

Add dumbbells/kettlebell forward 30 seconds back 30 seconds

Rest

50 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Bear Crawls

45 seconds

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

Rest

1 minute

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