16 Minute AMRAP: As Many Rounds and Reps as possible
8 Curtsy Lunges
8 Hand-Release Push Up
16 Scissors
8 Thruster

How This Works:

Set a timer for 16 minutes and get as many rounds of the movements at their given reps as possible.


Curtsy Lunge:

Start standing straight up, keeping your right foot planted, cross the left foot behind the right and bring the left knee towards and lightly tap the floor on the outer side of the right foot. Stand straight back up and switch.

Hand-Release Push Up:

Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself to the floor, pull your hands up off the floor, set them back down and then press yourself back up to straight arms, moving your body as one straight line.


Lay on your back legs straight, hands under your hips engage your core and lift your heels off the ground a couple on inches. Trying to move your legs with your lower abs move one foot up slightly higher than the other cross over and back, bring it back to parallel and then lift the other up and cross over and back. Keep switching back and forth quickly.


Start by doing a squat – Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up and send your arms up overhead. You can hold a weight at your chest through the squat or do it unweighted and just keep your hands up at shoulder level.