DAY 16
20-Minute Full-Body Pump AMRAP
Full-body strength endurance and muscle pump, hitting lower body, arms, chest, triceps, core, and upper body in one 20-minute session.
The round
- 01
Deadlift into curl
10 reps.
- 02
Tricep annihilator
1 skull crusher + 1 pullover + 1 squeeze press = 1 rep; complete 10 total reps.
- 03
Around-the-world reverse lunges
10 reps total.
- 04
Sumo-stance squat + pullover
10 reps.
What AMRAP means
AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.
Scaling options
Use a lighter load as needed. Scale deadlift-to-curl by separating the movements. Perform the tricep series with lighter weight or reduced range. Reverse lunges may be bodyweight. Scale the sumo squat + pullover by using a lighter weight or performing the pullover separately.
Back-friendly · McGill method
Keep a neutral spine during deadlifts and pullovers, brace the core throughout, and avoid overextending the low back. Step back under control on lunges and keep knees tracking over the toes during squats.