15 Min AMRAP
(As many rounds and reps as possible in 15 Min)

3 Ring/Supine Rows or Upright Rows
6 Knee or Elevated Push Ups
9 Air Squats

No weight needed for this one!

Score: Total completed rounds and reps

Goal: 7 Rounds or More!

For this one you won't need any weight unless you are doing upright rows.  If you are - then you will use a single KB held in both hands or you can use 2 dumbbells.

For the ring or TRX type rows, the more parallel to the ground you are - the more difficult these become.  Start with the arms straight and pull yourself all of the way up to touch the rings or handles.  Keep a straight and tight body position.  Set yourself so that you can always do all 3 in a row, but it's difficult and you couldn't hold 4s.

For the push ups you can do knee push ups or even elevated push ups.  It's ok if you can't always do 6 in a row.  If you are a super beast or are just dealing with an injury or something you can even do these on your feet.  Keep a tight body position.  No sagging or snaking.  Come all of the way down and touch the chest and thighs.  Press all of the way out to lock out.

For the squats your feet will be shoulder width apart.  Weight in the heels.  Stand up tall and tighten the belly.  Reach the butt back and down and drive the knees out.  Keep the chest as upright as possible.  Get the butt lower than the knees at the bottom with the heels still down, chest up, knees out, and no plopping or rounding of the back.

Stand all of the way up at the top.  Drive through the heels and lift the chest/drive the knees out as you stand.

If you are unable to get that low without plopping you may use a slightly higher target and focus on staying tight!

You may also use assistance if you need to!  This is a great option for anyone who is recovering from bad knees, surgery, etc.  If you do this - still focus on keep the WHOLE foot on the ground and knees out!