FRIDAY SHIFT 12.28.18

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10 Rounds

30 Seconds Min Jog, Taps, Row, Bike
3 Ring/TRX or Upright Rows
6 Push Ups
9 Squats

Score: Total Time

Goal: Under 15 Min

For the first part - the 30 second part - you can choose between Jogging, Taps, Row, or Bike!  Just find a pace that you can move with for the entire 30 seconds.

Then you will complete 3 Rows, 6 Push Ups, 9 Squats.

No weight needed today!

For the rows you may do ring/trx/paralette rows. Remember the more parallel to the ground you are - the more difficult these become.  Since it's only 3 in this workout feel free to make them more difficult than you normally do! If you don't have any of those as options you will do an upright row with a kettlebell, dumbbell, or even a pair of light dumbbells.  You will hold the weight at your waist, keep the shoulders pulled back, and pull the elbows high and outside to pull the weight up your body - like you are zipping up your jacket.

For the push ups - you will do knee or elevated push ups.

Make sure on your push ups that you touch your chest and thighs at the bottom.  Keep the elbows in with the hands just outside shoulder width next to the chest.  Belly tight - no sagging, snaking, or butt up in the air.  Press all of the way to lock out at the top.

For the squats you won't be using any weight.  Feet are roughly shoulder width apart.  Reach the butt back and down with the heels down.  Drive the knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom.  No plopping or rounding.  Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

If you need to use a slightly higher target due to pain or range of motion issues -that is ok.  Really focus on keeping your heels down and chest up.

WODMIranda Alcaraz2018week51