DB bench press (3×10) should be controlled and repeatable, full range of motion, steady tempo, and strong lockout without rushing. DB rows (3×10) focus on balance and control, stable torso, full pull, and no jerking the weight. This is about quality upper-body work, not fatigue.
This ascending AMRAP will build quickly, so pacing is key. Kettlebell swings should be hip-driven and efficient — choose a weight that allows continuous movement without breaking form. Cals will elevate the heart rate. You should start conservatively and aim to keep moving as the reps climb. This workout rewards patience and consistency, not a fast start and burnout.
STRENGTH:
A1. DB Bench Press 3 ×10
A2. DB Rows 3×10
WORKOUT:
AMRAP in 12 Minutes
5-10-15-20-25 …
Kettlebell Swings
Cals
RECOVERY:
Forward Fold w/ Shoulder Bind
Half-Kneeling Hip Flexor Stretch