Warm-Up
2-3 Sets
5 Inchworms
30 Second Hollow Hold
30 Second Arch Hold
5 Single Leg Glute Bridge (Each Side)
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings
Stimulus
• Looking to get as many rounds and reps as possible in this 15 minute workout
• Pick a rep scheme for pull-ups that allows you to maintain a steady pace for the whole 15 minutes
• Example Pull-Up rep schemes
5-4
4-3-2
3- 3-3
3-2-2-2
Singles
• On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom
• As we move through push-ups our body should go from the top to the bottom in a straight line through the movement
• If unable to complete 15 Hand release push-ups you can substitute knee push-ups
• Always preferring planned breaks over forced breaks keep this in mind when heading into this workout
No Equipment:
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges
• Looking to get as many rounds and reps as possible in this 15 minute workout
• On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom
• As we move through push-ups our body should go from the top to the bottom in a straight line through the movement
• If unable to complete 15 Hand release push-ups you can substitute knee push-ups
• Always preferring planned breaks over forced breaks keep this in mind when heading into this workout
