WEDNESDAY SHIFT 11/25/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: THORACIC SPINE RELEASE OR CHEST OPENER
5 Rounds
10 Burpees
10 Single-Arm Bent Over Rows, Right
10 Single-Arm Bent Over Rows, Left
Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB
Score: Time
Goal: 12 Min or Less
The way this one works is you'll complete 10 burpees followed by 10 single-arm bent over rows on your right arm, then 10 reps on your left arm for a total of 5 rounds.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
For the single arm bent over rows you will lean over and brace yourself with your free arm against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kettlebell in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.
If your weight feels too heavy you may choose to do regular bent over rows with one dumbbell in both hands for 20 reps.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull