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Description
A 16-minute AMRAP of flutter kicks, hand-release push-ups, and thrusters, short window, no time to ease into it.
Workout
Warm-up
5 min- 5-minute easy walk plus a few push-ups and squats to get loose.
AMRAP 16
16 min- 40 Ruck Flutter Kicks (4-count)
- 10 Ruck Hand-Release Push-ups (ruck optional)
- 10 Ruck Thrusters
- Repeat as many rounds as possible in 16 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 Hand Release Push-ups
- Begin in a plank with the ruck on your back, hands under your shoulders.
- Lower all the way down until your chest touches the ground, then lift both hands briefly off the ground.
- Place your hands back down and push back up to full extension.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.