Metcon (Time)

4 Rounds
30 Skip Overs
20 Squat and Press or Wall Ball
10 Ring/TRX Rows, or KB/DB Upright Rows

See write up for weight suggestions.

Score: Total Time

Goal: 15 Min or LessFor this workout we gave you some options.

The first part will be dumbbell skip overs.  You will basically skip laterally over a dumbbell to the other side.  If you are comfortable you can try hopping with both feet.  If not, just a little stutter step skip will work just fine!

Each jump over counts as one rep.

For the next part you can choose a squat and press with a single kettlebell or dumbbell, a pair of dumbbells, OR if you have a ball and you are feeling up for it - you can try a wall ball!

For the squat and press you will hold the weight at your chest/shoulders.  Think about REALLY working to keep the chest up, but also belly tight.  Feet should be shoulder width apart with the heels down.  Reach the butt back and down and drive the knees out as you go down.  Ideally you will get the butt lower than the knees at the bottom without collapsing or plopping.

Stand all of the way up, and then finish with a press over head with your weight.  Keep the belly tight and get the weight all of the way locked out with the biceps by the ears.  Lower back to the chest to start the next rep.

You perform the wall ball the same way!  Except instead of pressing the ball you will throw it.  Try to use the help from your legs!  Don't worry about the height for today.  Just throw it up to touch the wall and make sure you catch it before you try to squat with it again.

If you are unable to stay in a good squat position with weight, or have any pain etc.  You may also just sub air squats (no weight).  You can even use assistance or squat to a target that is a bit higher if necessary.

For the ring/trx rows - make sure you start with the arms fully extended at the bottom and pull your chest all of the way in.  The more parallel to the ground you are - the more difficult these become.

No rings or bands?  You can sub an upright row with your dumbbell(s) or KB!