Insane #AMRAP & #Pyramid combo, plus a little closing stretch

I’m glad I saved this one for after a rest day!!! Took me forEVER. The Lenula version would’ve been 3 hours, lol.

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AMRAP 8 minutes (Lenula did 10 minutes):

  1. 10 jugglers
  2. Roll back to sarvangasana & tapped alt toes to floor instead of knee pulls, & extended opp leg the other direction for a quad stretch in that leg
  3. roll forward to feet & hop to plank – 2 plank jack pushups
  4. T-stand hip dips, 2 to each side
  5. 10 toe touch jacks or squat jumps – tuck jump and heel grab

PYRAMID I: 12/10/8/6 (time 40:44)

Julia: 10/8/6/4/2. Lenula: 12/10/8 /6/8/10/12.

  1. Bulgarian lunges R / L, 30lbs all rounds
  2. Step up knee up R / L, 30lbs all rounds
  3. Kneel down to heel sit R / L, 30lbs 1st round, then 20
  4. 1 – leg deadlift R / L, 30lbs all rounds
  5. Curtsy lunges R / L, 30lbs all rounds

AMRAP: 6 minutes (Julia: 4 minutes; Lenula: 10)

PYRAMID II: 12/10/8/6 (time 1:22)

Julia: 10/8/6/4/2. Lenula: 12/10/8 /6/8/10/12.

  1. Chest fly to headbanger (tricep) 26lbs
  2. Chest press to Pullover, 30lbs
  3. Plank row to fly R/L=1rep, 20lbs 
  4. Curl and press, 30lbs Wide hands & keep palms facing body for the press-up
  5. 6 way shoulders: lat raise/bring front/overhead (Lateral and front raise) try 10lbs

AMRAP 4 minutes (Julia: 2 minutes; Lenula: 10)

PYRAMID III: Now at 1:29 so I switched to 10/8/6/4/2. I don’t know if that’ll help but it’s worth a try!

Julia: 10/8/6/4/2. Lenula: 12/10/8 /6/8/10/12.

  1. Burpees
  2. Heelclicks (Jump up & click. Put hands on floor & jump feet up to click.)
  3. Side burpees (each side is a rep)
  4. Angry donkeys
  5. Dynamic burpees with star jumps (Jumping straight into push-up rather than plank) 

Time 1:52

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Author: Boodiba

Artist, Designer

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