MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, HIPS 2.0

Simple Shift Warm Up

Street Parking Vault: SHIFT "VEINTITRES"

6 ROUNDS

6 BURPEES
12 DEADLIFTS
18 HANG DUMBBELL SNATCH
(9 W/ THE RIGHT ARM THEN 9 W/ LEFT ARM)

IDEA WEIGHT FOR MEN: SINGLE 20-40# DB/KB - OR - PAIR OF LIGHTER DBS
IDEA WEIGHT FOR WOMEN: SINGLE 12-25# DB/KB - OR - PAIR OF LIGHTER DBS

(MAY CHOOSE TO USE 1 OR 2 DBS FOR DEADLIFTS)

SCORE: TOTAL TIME

GOAL: 12-18 MIN

For this workout, you'll do 6 burpees, 12 deadlifts, then 9 hang snatches on your right arm and 9 hang snatches on your left arm for 6 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 deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the Hang DB Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and repeat until 9 reps are done. You will then switch to the other arm and do the same thing.

If you're struggling with this movement, you can do more of a hang clean and press!

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

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.