Flutter to Overhead
Description
An 18-minute AMRAP of flutter kicks, ground-to-overhead reps, and man makers, this one's meant to feel good.
Workout
Warm-up
5 min- 5-minute easy walk plus a few shoulder rolls.
AMRAP 18
18 min- 50 Ruck Flutter Kicks (4-count)
- 20 Ruck Ground-to-Overhead
- 10 Ruck Man Makers (8-count)
- Repeat as many rounds as possible in 18 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and core.
Movement Breakdown
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
Ruck Ground-to-Overhead
- Start with the ruck on the ground in front of you.
- Pick it up however is most efficient for you and bring it to your shoulders.
- Press or push it overhead until your arms are fully locked out, then return it to the ground with control.
Ruck Man Makers
- Start standing with the ruck on the ground in front of you.
- Place your hands on the ruck, kick back into a plank, and perform a push-up.
- Row the ruck up to your ribs on one side, then the other.
- Jump your feet back up to your hands, stand, and finish with a clean and press of the ruck overhead.