DAY 18
20-Minute Glutes + Core + Arms AMRAP
Full-body strength endurance with a strong back, glute, and core emphasis. Keep transitions efficient and reps controlled while accumulating quality rounds for 20 minutes.
The round
- 01
Row + row + squat clean complex
6 reps. Each rep: 1 bent-over row right + 1 bent-over row left + 1 squat clean. Alternate the squat-clean side each rep.
- 02
Single-leg glute bridge
Right side, 8 reps. Hold the opposite leg at roughly 90 degrees, press your hands into the thigh while pressing the thigh back into your hands, and bridge through the planted-side glute.
- 03
Single-leg glute bridge
Left side, 8 reps. Hold the opposite leg at roughly 90 degrees, press your hands into the thigh while pressing the thigh back into your hands, and bridge through the planted-side glute.
- 04
Dead bug pullover
12 total reps, keeping the core braced and low back controlled against the floor.
What AMRAP means
AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.
Scaling options
Scale the row-row-squat-clean complex by using a lighter load or performing rows and squat cleans separately. Use a two-leg glute bridge if single-leg work is too demanding. Perform dead bugs without load or shorten the pullover range as needed.
Back-friendly · McGill method
Brace before each row and keep the spine neutral. Keep the weight close during squat cleans and control squat depth. On glute bridges, finish with the glutes rather than arching the low back. On dead bug pullovers, keep ribs down and stop the range before the low back lifts.