The Burn Builds
Description
A 16-minute AMRAP that starts light with flutter kicks and overhead presses, then adds 5 reps to each every round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight overhead presses and flutter kicks to warm up.
AMRAP 16
16 min- 5 Ruck Flutter Kicks (4-count)
- 5 Ruck Overhead Press
- Add 5 reps to each movement every round (10 and 10, then 15 and 15, and so on).
- Repeat as many rounds as possible in 16 minutes.
Cool Down
5 min- Easy walk, then stretch your shoulders and lower back.
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 Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.