Written Wednesday workout

Gumsaba Home Workout – AMRAP ATTACK

Equipment: Dumb Bells, Mat, Jumprope Band

Part 1: 10 Each

Shin Grabs – Calf Raises – Hip Rotation – Arm Swings

Part 2: Jumprope + band and sash – 30 seconds each 

Pass thru

Side Bends

Hip Hinge with Shoulder Opener

Overhead Squat

GB Pullover

Superman 

Inchworm Push Ups

HI Knees

Skaters

Plank Jacks

Part 3: AMRAPS

Set 1: 10 mins

6e 2 DB Bulgarian Split Squat 

6e 1DB Chopper

12 Deadlift to Curl + Press

12 Burpees

Set 2: 10 Mins

12 Suitcase Lunges

12 Bear Squats

6 1DB Pull Thru + Push Up

120 Jumprope Skips

Set 3: 10 Mins

6e Step Up Overhead Press

12 Alternating Lateral Lunges

12 2DB Cleans

12 Low Plank Body Saw 

Part 4: HIIT

Set 1: 20/10 4X

Jumprope

Wall Sit 

Part 5: Stretch – Jumprope stretch sequence