MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SPINE HEALTH WITH A TWIST, QUADS/IT BAND

SIMPLE SHIFT WARM UP

5 Rounds

5 Burpees
10 DB Hang Power Snatch, R
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
5 Burpees
10 DB Hang Power Snatch, L

Rest 1 minute between rounds

Suggested Weight:
Men: 20-35# DB
Women: 12-20# DB

Score: Total Time (Including Rest)

Goal: 16-20 Min

COACHES NOTES
For this one, you'll complete 5 burpees, 10 hang power snatches on your right arm, followed by 1 minute of continuous movement, then another 5 burpees and 10 hang power snatches on your left arm. That's one round. Then you'll rest for 1 minute before starting the next round. Repeat until you've completed 5 total rounds.

Find a pace and/or choose a customization for the burpees that you can get those 5 reps done in 20-35 seconds. Remember, if you're unsure, time yourself doing a few reps in the warm up to get a gauge for your pacing. Choose a weight for the hang power snatches that you can do 10 reps in 1-2 sets. Don't hold back on the minute of movement - push yourself to get uncomfortable especially knowing you'll get 1 minute to rest between rounds!

BURPEE
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!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

HANG POWER SNATCH
You will bring the dumbbell to the waist. 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 10 reps are done.

If you're struggling with this movement, you can do an eye-level DB/KB swing!

CUSTOMIZATIONS
Eye Level KB/DB Swing

1 MINUTE OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.

The goal is to move for the entire minute each time at a consistent but uncomfortable pace!

Burpee

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

Devil Press

If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.