20 Minute AMRAP:20 Shuttle Runs20 American KB Swings (53lbs/35lbs)50 Double Unders
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First up, we have the Shuttle Runs. This is how you kick off the workout. You’ll need two cones or markers placed about 20 feet apart. Start at one cone, sprint to the other, touch the ground, and then sprint back to the starting point. That’s one shuttle run. Your goal here is to maintain a steady pace and avoid burning out too quickly.
Once you’re done with the shuttle runs, it’s time to move on to the American Kettlebell Swings. You’ll need a kettlebell weighing either 53 pounds (24 kilograms) for males or 35 pounds (16 kilograms) for females.
Place the kettlebell on the floor, and let’s get to work. Hinge at the hips and slightly bend your knees. Now, drive your hips forward explosively, swinging the kettlebell up to shoulder height or even above your head. Make sure you’re using your hips and maintaining proper form throughout.
After the kettlebell swings, we transition to double under. As you jump, quickly rotate your wrists to spin the rope twice under your feet before you land. Keep a relaxed but engaged posture and rhythm to avoid tripping.
Now, it’s time to repeat the cycle. You’ll keep going with this cycle of 20 shuttle runs, 20 kettlebell swings, and 50 double unders for as many rounds as you can within the 20-minute time frame.
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