Forge Fitness – WOD
Workout (AMRAP – Rounds and Reps)
Optimus Prime
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
30 Lunges ( in place)
25ft Handstand Walk
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Barbell Curl 21’s
*Rest 1:00-1:30 b/t sets
Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets