Thrusters: adjust load.
Box Step-over : adjust level of surface. If you do not have a surface to step on to and over, perform a Burpee x 2 Step-ups, one on each leg. If you do not have a surface to step on at all, perform two Walking Lunges for each Step-over, holding your weight in each arm.
Burpee: modify to a Kick-back instead of the full Burpee.
- Thrusters: barbell, DB(s), KB(s), backpack.
- Box: elevated surface like a chair, table, or low stool.
🤰 Mama Birds
AMRAP in 11 minutes
11 Dumbbell Thrusters
*Add 1 Rep Each Round
✅ Elevated surface for Burpee Box Step-Overs
✅ Weight option for Thrusters. Something light where you could do at 11 unbroken for at least the first round.
⏱ Clock set to 11 minute timer.