WEDNESDAY SHIFT 11.14.18

10 Min AMRAP
5 Burpees
10 Step Ups (Alternating)
20 Plate Hops

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds +

For this workout you will do 5 burpees (or scale) + 10 Step Ups (alternating so 5 per side) + 20 Plate Hops (or sub).  Repeat that as many times as you can for 10 min!

For the burpees you will place your hands on the ground.  Walk or step your feet back.  Put your knees down if needed.  Get your chest and thighs to the ground.  Press up, step or jump your feet in, jump and clap overhead.

You may scale to no push up burpees if you have a shoulder issue or even elevated burpees for a scale if going all of the way to the ground causes pain or to protect the baby belly!

For the step ups you will find a height that is comfortable but challenging.  It can be a bench, box, stairs in your house, chair, ottoman, whatever you have!  Make sure you place your whole foot on your step.  Don't allow your knee to cave in and drive off of your heel to stand all of the way up.  Alternate feet at the bottom.

Make sure you use a step that you are comfortable and safe stepping up AND down.

For the plate hops you will use something roughly 2" tall.  You will just hop onto it and then hop or step off!

If you don't have something to hop or skip onto, you can find something to hop or skip OVER!