Name: Playbook - Sean Garner - 15 MIN BW AMRAP
Uploaded: 2023-02-16T21:47:00.308Z
Duration: 45 min
Description: 15 MIN BW AMRAP

15 min AMRAP of

6 plyo pushups
12 BW Squats
12 Steps F/B Bear Crawl
6 Split Jumps
18 Frog Pumps
18 Knee Taps

Begin in push-up position with hands on the floor, placed slightly wider than shoulder width apart and your feet together. Keeping your back flat, slowly lower your body toward the ground. In one explosive movement, push-up and away from the floor as quickly as possible, bringing your hands off the floor.

Repeat for the number of reps suggested.

Plyo Push-Ups

Stand with your feet shoulder width apart. This is your starting position. 

Push up hips back into a squat position. Drive through your heels to return to your starting position.

 Repeat for the designated number of reps.

Bodyweight Squats

Crouch down with hands in front of you shoulder width apart and feet behind you with hips up in the air and eyes forward. Keep knee of the ground. This is the starting position. 

Crawl forward starting with your right hand with your left foot following with the left hand and the right foot. Complete 1/2 of the  designated distance and return to the initial position crawling backwards.

Complete the designated distance or time.

Bear Crawl Forwards / Backwards

Start in a split squat position with hands on your hips, torso upright, and knees bent at a 90-degree angle.  This is the starting position. 

Push explosively off the ground, jumping and switching the position of your legs while in mid-air, landing into the lunge position with opposite leg forward.  

Repeat for designated amount of time or reps

Alt Split Jumps

- Lying on your back, bend at the knees, and press the bottom your feet together.
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Frog Pumps

Keeping the arms straight have the hands slide up your thighs reaching towards your knees.

Keep the lower back flat on the ground and squeeze your abs as you exhale each rep.

15 MIN BW AMRAP

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