Should I warm up?
Yes. Warm up with some of the movements in the workout, practicing them works well. Light jogging, dynamic stretching, foam rolling, are all good.

Should I stretch?
Yes, but leave static stretches (those held for long periods of time) for after the workout. Before the workout, get moving. Use stuff like arm swings, very short stretches(less than 5 seconds), etc.

What does AMRAP mean?
AMRAP stands for As Many Rounds/Reps As Possible. In these, try to complete as many rounds/reps as possible in the given time.

What does "for time" mean?
This means you should complete the workout in as little time as possible.

What does A and B mean?
It just notes that the sets/movements should be alternated. If there is a 2a) and 2b) then the prescription is to perform 1 set of 2a) then one set of 2b) – then alternate until completion. Here’s an example:

2a) 5×5 Pushups – rest 60 sec.
2b) 5x10 Strict Pullups – rest 45 sec.

In this sequence you would perform the first set of 5 Pushups, rest 60 seconds, perform 10 Pullups, rest 45 seconds, do 2a), then 2b), etc for however many sets until completion (5 total  of each in this case).

If you have any more questions, just ask, and I'll add them here. Watch the demo videos at the bottom of each workout first and learn the movements.

What should I do on rest days?
Stay active, go for a hike, play a sport, do yard work, etc. Don't do anything too strenuous, but don't be a couch potato, especially if you're sore. Moving will help you recover.

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