MONDAY SHIFT 11.12.18
AMRAP 20 Min (As Many Rounds as Possible in 20 Min)
30 Seconds Taps/Jog/Row/Bike
7 Goblet Squats
7 TRX/Ring Rows/Upright Rows
Idea Weight for Men: 30-55#
Idea weight for Women: 12-25#
Score: Total number of completed rounds + any additional reps
Goal: 10 Rounds!
**If you are super new to this type of training - you may choose to cut this to 15 min!
For this workout you will choose between a jog, bike, row, or taps for the first part. Make sure you are moving the entire 30 seconds.
For the goblet squats you will hold a single kb or db at the chest. Feet are under the shoulders with the heels down. Lift the chest and tighten the belly. Tuck the elbows in. Reach the butt back and down. Keep the chest lifted and belly tight. Keep the heels down and drive the knees out. Get the butt lower than the knees at the bottom. There should be no collapsing of the back or rounding. Keep the chest up! Drive through the heels and drive the knees out as you stand.
If you are unable to go that low without pain or without collapsing - you may try doing it without weight. If you are still having trouble you may want to squat to a higher target or even use assistance to help you keep a good position!
For the next part you may work with what you have. If you have rings or something like TRX bands - you will use those to do an upper body row. If you don't - no problem! Use your kb or dumbbell to do an upright row.