MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, UPPER BODY DAILY TUNE UP

SHIFT GENERAL WARM UP

2 Sets

Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

10 Goblet Squats
5 Burpees

Rest 1 Minute between Sets

Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total # of Completed Rounds + Any Additional Reps from Both Sets COMBINED

Goal: 7-11 Rounds

COACHES NOTES
For this workout, you'll rotate back and forth between 10 squats and 5 burpees as many times as you can in 5 minutes. Then you'll rest for 1 minute before starting over for another 5-minute effort.

Alright, guys. We are looking for you to really push the pace today. You're aiming to finish one round every 1:00-1:30. With that in consideration, be sure to choose a weight that allows you to complete the 10 squats unbroken - or at most one quick break - for the entire workout. If you don't have a weight light enough, you can go unweighted! Choose a burpee variation that allows you to get those burpees done in 30-45 seconds!

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.