Today we have three separate three minute AMRAPs. Each are a single simple movement, but don’t let that fool you on the “difficulty” of this workout. The first AMRAP will be testing your grip with some moderate-heavy Russian KB swings. Goal her is sets of 10-15 over the 3 minutes with short rest. The second AMRAP are the full body movements of up-downs and pull-ups. The will jack your heart rate up so control your pace here. The final AMRAP will be a grinder. With a weighted box step up, your legs and grip will feel the burn here. You are permitted to hold the dumbbell any way you want for your step ups, suit case, front rack, behind the neck are all acceptable. Enjoy your first Saturday of October.

WORKOUT
3 SETS FOR REPS 

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

COOL DOWN

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!