15 Minute AMRAP: As Many Rounds and Reps As Possible.
30 Tricep Dips
30 Bear Crawl Up Downs
How This Works:
Set a clock for 15 minutes and preform the movements at the given reps, in order, as many times as possible until the time is up.
Alternating Single Leg Deadlift:
Start standing straight with feet hip width apart and core tight. Initiate the movement by hinging forward at the waist bringing one foot behind you up off the floor. Keeping a slight bend in the knee of the working leg and your back flat, reach down with opposite hand and touch the floor. Or as far as your flexibility allows. Stand back up by focusing on pulling up with your glutes and hamstring of the working leg. Keep your core tight, and hips square, try not to twist. Bring your feet back under you and switch legs.
Using a sturdy chair/step/object, stand in front and looking away from the object, place your palms on the edge with your fingers pointing toward you. Hold yourself up with your arms real close to your body. Put your feet out in front of you, the further away from your body the harder the movement. Keep your core tight and back straight. Bend your elbows so they point back and away from you until your elbows are near a 90 degree angle, then press back up to straight arms. Thats one rep.
Bear Crawl Up Downs:
Start on your hands and knees. Wrist directly under your shoulders and knees directly under your hips with your toes curled under on the floor. With your back flat and core engaged, press through your hands and toes until your knees are hovering above the floor. Keep your hips as low as possible without your knees touching the floor. Without twisting your body, come off one hand and on to that elbow, with the other following directly behind until you are on both elbows and toes. Press back up to your hands one at a time before going back down to your elbows. Alternating the lead side each time.