Day 1: AMRAP 15

Push-ups

8–12 reps

Keep elbows at 45°, maintain a straight line from head to heels.

Done

Split squat

10 reps per leg

Keep most weight on front leg, control the descent.

Done

Hollow body hold

20 seconds

Press lower back into ground, point toes.

Start 00:20 Reset

Mark done without timer

Ropes: Alternating waves

30 seconds

Keep core tight, move ropes quickly with full range.

Start 00:30 Reset

Mark done without timer

Double waves

10 seconds

Explode with both arms, keep a steady rhythm.

Start 00:10 Reset

Mark done without timer