MERRY CHRISTMAS!!

Official Christmas workout of SP! No equipment and no real serious warm up needed! This one can be done quickly so you can get back to family and friends - and can literally be done ANYWHERE!

The idea today is just to get in and get out quick!

SHIFT WORKOUT

WARM UP

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Burpees
12 Air Squats

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5 Rounds +

Coaches Notes
Super simple one guys! You'll move back and forth between 6 burpees and 12 air squats until 12 minutes are up!

Choose a burpee variation that allows you to get those 6 reps done in 30-45 seconds! Push the pace on the air squats! Those should also be knocked out in around 30-45 seconds. If you need to, of course, you can perform these as assisted or even to a target. Remember to breathe as deeply as you can - especially during any quick breaks that you take in the 12 minutes.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

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.

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.