AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders

Option 2

AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
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Oprion 3

AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
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Goal & Intensity:
-Build aerobic capacity and increase muscular endurance in basic bodyweight movements.
-Keep a steady, controlled pace for the full 15 minutes.
-Work nearly continuously without redlining early on.
-The movements should stay smooth with minimal breaks – focus on breath and rhythm.
-Keep transitions tight and prioritize clean technique, especially on push-ups.
RPE 6–7
Area of Training:
Improves shoulder and core endurance and supports aerobic conditioning.
Great opportunity to refine foundational skills and recover without losing intensity.