MONDAY SHIFT 06/13/2022

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WARM UP

WORKOUT

2022 VAULT: VALHALLA

5 Minutes of Continuous Movement

then

5 Rounds

8 Unweighted Lungester
12 Inverted Row

No weight needed today!

Extra Challenge
As an added challenge, hold a weight at your chest and perform Goblet Lungesters! One rep would be a Goblet Lunge (R) + Goblet Lunge (L) + Goblet Squat + Press.

Score: Total Time

Goal: 12-15 Minutes

Coaches Notes

So the way this one works is you'll move continuously for 5 minutes, then at 5:00, you'll go back and forth between 8 unweighted lungesters and 12 inverted rows until you've completed 5 rounds.

We really want you to try to move for 5 consecutive minutes - even if it's a brisk walk! But if that's not an option for space, injury, or weather reasons - check out the alternative version below. Find a smooth and steady pace for the lungesters. Something that will allow you to do them unbroken or with one short break after 4-5 reps. Remember you can always hold onto something for assistance. Or - if you know you'll crush it, go with the Extra Challenge option! Find a body angle for the inverted rows that will challenge you but allows you to get at least 3-4 reps each time.

If you absolutely cannot move for 5 continuous minutes, you can do:

5 Rounds

1 Minute of Continuous Movement
8 Unweighted Lungester
12 Inverted Row

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

MAMA MODIFICATIONS

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