Shoulder Tap Shuffle
Description
A 15-minute AMRAP, ruck on the whole time, alternating shoulder taps with burpees and squats.
Workout
Warm-up
5 min- 5-minute easy walk plus a few plank shoulder taps to warm up.
AMRAP 15
15 min- 25 Ruck Shoulder Taps
- 15 Ruck Burpees
- 25 Ruck Shoulder Taps
- 15 Ruck Squats
- Repeat as many rounds as possible in 15 minutes.
Cool Down
5 min- Easy walk and stretch your shoulders and hips.
Movement Breakdown
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
Ruck Burpees
- Start standing with the ruck on your back.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then perform a push-up.
- Jump your feet back to your hands and explosively jump into the air.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.