SHIFT WORKOUT

WARM UP

WORKOUT

4 Sets

Each Set is 2 Rounds of

10 Push Up
5 Inverted Row

Rest 30 Seconds between SETS

No weight needed today!

Score: Total Time Including Rest

Goal: 9-12 Minutes

Coaches Notes

So to be clear, you'll do 10 push ups, 5 rows, 10 push ups, 5 rows, then rest 30 seconds. That's one set. Repeat 3 more times for a total of 4 sets.

Choose a push up variation that you CAN complete 10 unbroken reps of - but - we recommend breaking those sets of 10 up into sets of 4-5 reps so that you don't burn out too quickly. You should feel like there's a few more reps in the tank each time you take a break and never go to failure. Find a body angle for the inverted rows that allows you to get those 5 reps done unbroken for at least the first half of the workout. Remember during both movements to keep your neck long and your shoulders pressing away from your ears.

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

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and 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. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Pull Ups

If you’re trying to manage the pressure on your core and 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. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.