MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, HIPS 2.0

Full Body Simple Warm Up

9 Min AMRAP (As Many Rounds and Reps As Possible in 9 Minutes)

5 Squat + Press
10 Eye Level KB/DB Swings

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-10 Rounds

COACHES NOTES
For this one, you'll rotate through 5 squat + presses and 10 swings as many times as you can until 9 minutes are up!

If you're looking for an additional challenge, commit to doing each movement unbroken. Unbroken means performing all of the reps without taking a break or setting your equipment down. So that means doing all 5 squat + press without breaking. Then taking a quick break if needed before moving on to the 10 swings and doing them all in one go. We believe in you! Push yourselves!

SQUAT + PRESS
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally, you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

For the Press portion, after you've stood out of the squat, focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

EYE LEVEL KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS

SQUAT+PRESS: Squat to Target, 5 Air Squats + 5 Overhead Presses, 5 Assisted Air Squats + 5 Overhead Presses

EYE LEVEL KB/DB SWING: KB/DB Deadlifts

Thruster/Squat+Press

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.