FRIDAY SHIFT 10.19.18

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, or Taps
10 KB/DB Swings
10 Sit Ups (or sub - see below)

Idea weight for Men; 24-35# KB or DB

Idea weight for Women: 12-24# KB or DB

Score: Total Completed Rounds + any Additional Reps.

Goal: 6 Rounds or More!

For this workout you may choose between row, bike, jog, or taps for the 1 min portion!  Choose a pace that is uncomfortable, but that you can hold for the whole minute.

For the swings you will hold either a kettlebell or a dumbbell with both hands.  Bring the bell to the waist with straight arms.  Feet are under the shoulders with the heels down.  Hinge at the hips and bend the knees slightly.  Keep the chest up and arms straight.  Stand up hard and fast and bring the bell up to eye level.  Use the LEGS to make the bell weightless.  Allow gravity to bring the bell back down between the legs. Keep the chest up and arms straight.

For the sit ups, touch the ground behind you and come up and touch the toes at the top.  If you need to use assistance - like a band to help you come up - you may do that!

If you are currently pregnant or newly postpartum - you may choose to sub slam balls!  If you don't have a ball to slam, some other options are elevated mountain climbers (20 seconds), or dead bugs (20 seconds).