Day 17: 7 Minute Bliss
January 1, 2023

AMRAP stands for ‘as many rounds and reps as possible’

Two blocks of 7 min AMRAP (taking the time up by 1 minute)
Goal 3 rounds

Equipment: DBs, KB if available

Warm-up x 3
• 6 Alt 1-leg ostrich stretch
• 6/side plank hip drops
• 6 rev lunge & twist

Block 1 – 7 min AMRAP
• 16 DB Clean Up and Over
• 10 DB Neutral Deadlift
• 10/side DB Forward Lunges

DB Sit Ups

Block 2 – 7 min AMRAP
• 20 KB Swing
• 10/side DB back foot elevated lunge
• 10 DB Hip bridge fly

Stretch:
Focus on 3-5 breaths in each pose, per side • Knee Hug • Figure 4 • Side Body twist • Childs pose