5/30/26

AMRAP 20:

500m Row

15 Burpee Strict Pull-ups 

12 DB Deadlifts (2x50#)

9 DB Floor Press(2x50#)

6 DB Devil’s Press (2x50#) 

or

A.

Leg Press Machine

4x10 

4x4 DB Vertical Jump

Rest :90

B.

4x3 (each leg) - Speed Reverse Lunges 

Rest :90 

C.

Leg Extensions 

4x10

Rest :90 

D.

Leg Curls

4x10

Rest :90

E.

Standing Smitch Machine Calf Raises 

4x20 

Rest :90 

F.

Cable Rotations/ low to high –

3x10 each

Cable Crunch – 3x20

Cable Rotations/ High to low –

3x10each

Minimal Rest 

G.

Strict Toes to Bar – 3x10

Weighted Sit Ups – 3x15

DB Side Plank – 3x45 sec each

Minimal Rest