FRIDAY SHIFT 03/12/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: SHOULDERS FLOW, CHEST OPENER
10 Rounds
8 TRX/Ring Rows
10 Hop or Skip Overs
No weight needed today!
Score: Total Time
Goal: 8-12 Minutes
COACHES NOTES
Super simple one today, guys! But remember that does not mean easy! You're going to alternate back and forth between 8 ring/TRX rows and 10 hop or skip overs until you've completed 10 rounds.
Choose a body position on the rows that will only allow you to get through 3-4 reps at a time. They shouldn't be so easy that you can cruise through 8 of them. Challenge yourself to push the pace on the hop or skip overs as much as you feel safe to do so. Remember you can always hop or skip over a line or crack in the floor if you're concerned about tripping!
TRX/RING ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.
If you don't have access to TRX or rings, swap these out for bent over rows or even single arm bent over rows!
CUSTOMIZATIONS
Bent Over Row (2 DBs or 1 DB in both hands)
Single Arm Bent Over Row
DB HOP OR SKIP OVER
You will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the question, you can perform a low, alternating step up.
CUSTOMIZATIONS
Line Hop or Skip Over
Low Alternating Step Ups
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.