This is what I did with my AC Class Monday morning. Keep in mind that I have a stress fracture in my foot (ugh, such a bummer!)...no running or jumping for me...I forced my poor class to suffer right along with me: no running or jumping for them either! So, I had to get a bit creative. What total body/multi-joint moves can you do that don't involve anything below the knee?? Hmmmm, LOTS of squatting and shoulder work...ouch.
AMRAP (As Many Reps As Possible) in 4 Minutes of:
*10 Wall Balls (10 lb. Med Ball)
*10 ea. leg of Split Squat Wall Balls (do not switch legs b/w reps, all 10 on one side then switch, throw ball horizontally directly at wall (not overhead))
*10 total Push-Up to Row (10 to 15 lb. dumbbells)
*Single Arm Snatch (using one 15 lb. dumbbell)
-perform 2 rounds of this 4 min. AMRAP workout with one minute of rest in between sets, then do rounds 3 and 4 with same AMRAP/time scheme, just alter the exercises to:
*10 Double-Dip Wall Balls (2 squats for every overhead throw of the med ball)
*10 ea. leg of Split Squat Wall Balls
*Rolling Med Ball Push-Ups
*Sumo Deadlift High Pulls (two 15 lb. dumbbells)
-this ends up being 4 x 4 min of work, with 1 minute of rest between sets...for a total of 20 minutes
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